Does anybody have a sub for the box jumps?

I do "bench jumps".

Doesn't seem like it's been very long since this one. Ouch of a way come back after rest day! My legs are still fried... Can't wait!

any substitute for the knee to elbows? my knees never seem to get that high, doing 50 may be a stretch

THANK GOODNESS I DIDNT RUN TODAY.

This is my favourite! Its filthy...but its so sweet. Been waiting for this one to come around. I tell ya, I have a gambling-like addition to this website cause everynight at 7pm I check to see how we get punished the next day.

Have a good workout guys and gals!

ouch. i'm still sore form michael and tabata FGB. This is gonna be fun...3.2.1 go!

Holy $%!&

I'm still feeling Tabata Fight Gone Bad! I think I may walk into this one...but I doubt I'll walk out!

Fun? For you maybe, but not for me. I guess it doesn't have to be fun to be fun.

Wow,
I did fight gone bad yesterday because I missed that one. I'll pay for that decision tomorrow :>)

Have Fun, Train Hard,

Billy

WOW is right! This wasn't up when I checked, so I did a bit of rowing instead. I'm kinda glad, but I know I'll have to do this tomorrow...

Row, 10 x 200m, 2 minutes rest:
~54
44.4
44.0
41.7
40.7
39.2
43.6 - I fell off the seat :p
38.7
39.0
38.3

This was my first time ever on a rowing ergo, let alone a C2, so my time probably got better only because technique improved.

Tim #3
Tuck jumps

Eric #6
do them jumping,

This was my first WOD and is still a favorite.

Windy forcast here in the Great Lakes so i'm gonna windsurf all afternoon and do this after dinner.

ratt

I'd be a liar if I said I didn't like the filthy 50.

Can I use a dumbbell somehow instead of a kettlebell? I don't have any available to me.

Wow, this is gonna suck, Im still sore from FGB. Good luck everyone.

Yes, dumbbell swings are a good sub for kettlebell swings.

Filthy 50 Hooyah!

Every time I've done this workout I've wondered if the walking lunges are 50 per leg or total. I've always chosen per leg

50 total lunges.

Oooh wee, just what my aching body needed, a severe beating. I haven't done this one in ages, I've missed the last two times.

Instead of doing the box jumps I just lower the tailgate on my truck and jump on it. Works just fine and it's at least 24 inches.

lol, I told my buds today that "It's been a while since the filthy fifty, about time for that one to come around"

Yikes! First WOD after back injury. I'm only worried about the burpies and DUs... That is I'm only worried about reinjuring my back on the burpies and DUs.

Fabulous 50! This will kick up the metabolism and GH levels! Woohoo!

Another great video!

Coach, the time, effort and expertise that you put into this website and all the videos and learning materials is very much appreciated.

If I was a bingo or apolloswabbie I could wax eloquent but alas...

Thank you!

this one seems to pop up at the most inopportune times.

(pictures Coach Glassman saying "it's ok to be a pussy"... heck, that'd be a good t-shirt idea)

Alright, 3-2-1 go!

why jumping pull ups?

It recruits more muscle and is less taxing. More people can push through in less sets, take less breaks and maintain a consistent high heartrate.

#26 because on paper, your mind thinks jumping pullups are easy, but when you get to them, they accelerate the misery

Brand new to the board, done WOD for the past week... Army buddy showed it to me. There's something to be said about intense insanity... and I think its you all...
The stares I get doing olympic stuff will probably pale in comparison to this... jeeeeeeeez

As fun as this looks, there is no way Im gonna get home from a 12-hour shift and do this.

What's a good sub for double unders?

WOW!!!!
I missed The fight gone bad, so i did it yesterday...the filthy 50's to follow...nothing but pain, and waddling....GOTTA LOVE IT!!!!!!

bring on a friend for this tomorrow....he'll hate me fast!!!

PLAY HARD!!

USING KB FOR SUMO HIGH PULL DLS...

one way to ensure that the KB becomes weightless at the top, and you don't let it drift out from your body OR have the bell smack you in the belly/chest, pull hard and slowly let the bell swing up so that the KB becomes horizontal as it reaches your chin. The handle travels very close to your body and ends just under your chin, just like the barbell's path. The other difference is that instead of pointing down, your fists will be facing forward at the top. By doing this, you ensure that the movement must be done quickly, mainly using the leg/hip power, because no one can upright row a heavy KB horizontally for high reps.

any sub for the wall ball shots? My gym wont allow this

#31
100 tuck jumps
Work on the double unders too, you'll get it.

#34
Thrusters, not sure what weight would be equivalent since you aren't throwing the weight up 10 feet. Maybe ~35 lbs

What is "1 pood" in ref to Kettlebell Swings?

Substitutions

3.4. Substitute for wall-ball throws?
3.12. I can't do double-unders, or I don't have a jumprope.

For the answers, consult the magic FAQ...

1 pood is a 16 kg Kettlebell, if you lack a KB, a 35# dumbbell will work

on another note, I love the Rhabdo shirt! Ill have to order that with my Pukie shirt.

WOW...The new guys are going to love this one! I have been touting the virtues of the filthy fifty for some time now. Today, they become men! Thanks Coach. -Doc

#34 Jaymo

JDale was right: do Thrusters. I believe the CrossFit protocol is to double the weight from Wall Ball to Thrusters. For 20 lb Wall Ball, I'd use two twenty pound dumbbells or one standard Olympic (45 lb) barbell.

Holy Heart Attack Batman!!

Holy MARY. This is the first time I've come across the filthy 50. This looks gruesome.

Good Lord, that hurt.

Cheats:
- I kipped 25 of the pullups. The bar is really high, and jumping at it off a tree stump is pretty darn scary!
- After 15 knees to elbows I had to start jumping (on a lower bar than the pullups!) Still though I was going to die. My hands didn't want to hold on anymore!
- Last 20 PPs used my knees. (boo hiss!)
- Wall shots were a bit low
- Only 25 Burpees
- I tried double unders during my warmup and almost killed mself. Settled for 100 singles. I'm going to spend a while learning to do double unders next week!

Still, I jumped a 27in box. Being weak and scrawny has a few small advantages ...

Notwithstanding my egregious cheating, it still took me 33 minutes to finish.

But what really scares me: I'm going to attend training with a US football team for the first time this evening. That gives me 10 hours to recuperate. Good vibes needed badly!

Mike

I would like to say, thank you, to Coach and the staff, for creating and maintaining, this FREE and extremely thorough site available.

I would also like to ask a question, to any one that can answer.

I'm going to try to hang my own climbing rope. What height should I hang it at (what height is most commonly used in the WOD).

I have scanned through the message board and I feel confident, with all of the advice and construction plans, that I can hang one, but I didn’t see mention of a recommended height.

Thanks all.

20 y/o, 190#

31 mins. Only could get 27 burpees out of me though.

Diabolical! Since I did the TFGB yesterday, I think I will put this off until tomorrow and do the front squats that I still need to catch up on. And maybe try to find some sand for a wallball.

#41 Mike I thought the push press involved a shallow bend at the knees, and then a 'push' from the legs to start the movement, as opposed to a simple press that only works the shoulders? If I am wrong then my FGB score is totally invalidated :P

I'm totally with you on the 'weak and scrawny' part lol.

Hi, Im new to all this so this is my first WOD. Cant Wait!!
Just one question, do u have to do all 50 of one exercise straight through then onto the next, or can you break each exercise into sets for example 10 of one exercise then 10 of another untill you've done the 50 of each.

Injuries only used 12kg KB, and 18 inch box 25 kTe,10 lifts,3 kTe, 10 lifts, 2 kTe.
14lb ball because its the heavest i have
Everthing else as rxd 39:34. 9 min off last time

#41 Mike a push press involves the legs. A shoulder press had static body/leg. Push press is a dip of legs and press, you did Good.

#45 Andy yes, complete the full 50 before moving on. You break it down into as many sub sets as needed but dont move on till you have finished the full 50, Good Luck
Fi

it'll be a good WOD to wear the Pukie t-shirt with :p

33 yoa, 165#, As Rx'd 29:53, whew!

Thanks for the correction, guys! Makes me feel just a tiny bit less scrawny! Those shoulder presses had me in complete agony - moaning, dropping the bar, drooling, the works.

Kind of wish I hadded gutted out the last 25 burpees - but I didn't want to push so far into my red zone that show up totally, 100% wasted for football training (as opposed 80% wasted ...)!

23yr 220#

No cheating, no BS. I'm a new guy here and just proud I finished this, Seeing all these times can get us starters disillusioned

51:27 and proud of it, only way to go is up

Hey guys

I'm completely new here and have done the last few WODs and it is brilliant! I've been training for a few years doing the standard 3 sets of bench press etc split routines and playing a few diff sports, but this is completely different.

Just a couple of questions:
Does this resemble the training they do at Gym Jones? Will this routine make me lose muscle I have built up?

Thanks!

if you'd like a quick viewpoint of gym jones from the crossfit perspective, I'd suggest looking back a few days under the "Gym Jones' founder demonstrates his integrity."

but while I've lost some strength on my maxes and what not, I'm far more effective overall. Crossfit isn't about being pretty, it's about pushing yourself to your limits, and then pushing through them.

-Roc

Holy smoke!
This must be Tabata Firefight Gone Bad - on Metamphetamine! Can't wait to get started!!

Greetings from the arctic!

Only subbed 1 thing...dropped from 45# push press to 35# after 20...arms didn't want to work past that.

Otherwise, as RX...50:37.

Longer than I wanted, but my deployed husband called halfway through, and I couldn't get to the timer while I was on the phone to stop it. You'd be insane if you thought I was going to hangup because the workout was for time :o)

First time with this workout, and I love it today...I'll hate it tomorrow!

In adequacies
Box Jumps - 20 inch jump couldn't find 24inches in the gym
Knees to elbows - could only do 5 at a time before my grip died and most reps more like knees to abs - have to practice these more
Wall Ball - only had a 10lb ball
Tried DUs after 5 couldn't do any more - had to do 100 singles
39:15 Many sets broken
All in all fairly pleased with my efforts - gave 100%
burpees about killed me!

26:50, a PR by 2 whole seconds!

Subbed 35lb dumbell for KB and supermans for back xtensions.

This is one of those WODs I need to pass on while training for Nationals. I just can't recover enough and still train for GS successfully.

10 minute GS set - 78L/75R Hand switch at 5:11. Chalk on fingers and thumb only. Forgot to wash my hands before the set; the bell felt slick this morning. No deadhangs, but both hands were tired and a little crampy by the end.

2 minute rest

4 x Row 500 meters paired with 50L/50R 36# GS swings

Coach, top top video, you and the team @ HQ are awesome.

As rx'd

23.50 - up by 40sec since january. Crazy hot today.

First "real" Filthy 50 (Kind of played around w/it before)

At this point in my Xfit journey, it's all about finishing this one. I'm ready to take it on.

Thank you Coach, keep 'em coming!

Isa. 40:31

Italy, this was one of my first WODs too, and had an almost identical 'no cheat no BS' time as yours. I also had, I might add, no form. And I gave myself a groin injury then (January), that is still healing. I recommend to any that would ask, don't do the full 50 if you are new to crossfit, you might even benefit more from a more intense, highly paced Slightly Dirty 25, and with less injury risk.

#45/Andy - I think the idea is to do 50, then go to the next exercise.

Took three days off to rest for Navy PFA today (by far the easiest test of all the services, but fairly intense if you crank out max sit ups, max ups, and run a hard 1.5 miles). Posted my best time in years, perhaps since AOCS in '89, and 33s better than in Oct 06. Bested my previous goal for push ups by 7, and situps by 15. Better scores mean nothing at this point in my career, it's all about the pride points, and I enjoyed earning a few today. I'm within 7/5 of maxing the su/pu, who'd have thunk it. I give a lot of credit to the Abmat Coach/Crossfit recommends - I have done 100 Abmat situps most days, at a comfortable pace, I've rapidly improved in strength, and no 'hook' is required for feet (doesn't ruin the furniture).

For my last six days and a wake up here, my xfit cohort and I are going to take our pick of our favorite workouts from the first six weeks or so of our training and do repeats to evaluate progress. The only ones I know I'll do for sure are Josh and the Filthy Fifty.

My children (the two that know me) are very excited when we talk on the phone - the 17 month old (3 months old when I left), he's got a boatload of tickling and wrestling in store for him, I have some catching up to do.

I received an email from Josh Hager's dad today. Amazing.

Paul

Time: 27:31

Tuck Jumps
34:35

Hey all, I'd been doing WODs since first of the year and loved it so far. I began noticing a little pain in my left shoulder last month. Wen to the doc. - to the sports med. doc - MRI - Sports med doc. and I have a torn miniscus in my shoulder. Scoping surgery coming before too long. Any ideas to keep up the levels from the chest down? I really hate this, it feels like a big set back. After the surgery, it'll be 3 months until I could do any progressive lifting.

I am glad I am not the only one who is still hurting from the TFGB. I couldn't even front squat for singles the day after. I don't know how I am gonna get through this today but I will give it my best shot.

33 years old male 175#

First week of Crossfit and I am being killed.

Completed in 55mins.

Is it normal to have to stop (sometime more than once) during the 50 reps to recover before finishing the rest?

Thanks

I'm too tired to type...........................................

17:31 as rx'd (PR)

bwt-165

pre-CFWUx3
post-GHD sit up practice
..off to Mike's gym for o-lifting cert

Love the 50s!
Burpees always slow me down.
Age: 29
Btw: 195
As Rx'd: 23:29

CFWUx3 (-pull-ups/dips)

35:42
10lb wall ball (heaviest at gym)
35lb dumbbell for kettlebell

20 Male 178 lbs

-Variation on knees to elbows, didn't come all the way up
-No Ball, used 25 lb Weight Plate
-Did 4 count Burpee instead of 6 count
-100 Jump Rope Fast
-The Rest of it as RX'd

37:58

-Rob

First time doing the full "50"

subbed 45lb thruster for wall ball
tuck unders for jump rope

30:20 Burpees left me on the mat. Next time I will make the sub 30.

Scott #68
i'd say for most of us "HECK YES"
by the end of the 50's i do burpees 5 at a time.
[if only to wipe the spagetti spit off my face]
The key is keeping the breaks as short as possible. When i pass my anaerobic threshold it becomes obvious and i have to rest. [When i wear a heart rate monitor it bears this out.]
some might say 'just slow down below AT for the whole thing' but if i did that the wall balls would be one every 30 seconds or so, and i'd be taking a nap on the down phase of the burpees.

ratt

Howdy,
Comment
On the SLHP, the various techniques displayed demonstrate a second pull that seems to be too far from the thighs (which is result of the shoulders moving faster than the hips as the barbell is hefted from the floor). With regards to OL, the error yields less than maximal power production.
Work
{Squatx25; PUx15; Squatx25; Pushupx15 (hands on BB's); Squatx25; and DB swingx15 (30#er's)}x4.
Duration 19:00...

35/200#
49:45 (pr) doing exactly as rx'd

Man, I love this workout...

As Rx'd except for 15# wall ball b/c it was the biggest the gym had.

32:20

About 0:30 slower than last time, but last time I subbed tuck jumps for double unders.

#53 Italy: For my money, this WOD is one of the longest, most taxing in the CF arsenal. Be proud you finished. I, too, encountered this one early on and finished in the 50's without doing the burpees. #63: Paul: We look forward to your safe return. Kate's husband's return and your imminent return are two great pieces of news for all of us.

27 yo, 5'11", 180 lbs

Had to be a pussy today and only do a Filthy '20'. It's my first time and I was scared I guess.

Time: 16 min

Subbed tuck jumps for double unders. Burpees aren't a big deal for me, but the knees to elbows demolish my time. Probably spent over 4 minutes struggling with those things. Wouldn't be able to do 50 of them yet.

M/48/5'10"/174

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood SUB 35 LB DUMBBELL
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball SUB THRUSTERS
50 Burpees
50 Double unders SUB TUCK JUMPS

36:06

070121 - 40:58

CFWUx3 (-dips)

42:57 (with 35 lb dumbbell swings and 10 lb wall balls)

First time doing 50 reps and no major subs!
Box is 20" but I'm cool with that...

37:01 (7:11 slower but I did only 35 reps last time!)
Age 29
BW 165

#68 Scott

On something like this workout, being 40 I'm happy to finish. I look at some of these times, and I'm amazed. I stop when I need to, and pause where ever needed.

I love not having to make a decision on what do workout on any given day, and enjoy the challenges. I'm also beginning to enjoy the stares in the gym that people give me because I look silly doing some of these things... :)

I think ultimately, you post your time for today's workout, then when it comes around again, you check your improvement. Its all about being all you can here. Good luck !

50 box jumps
50 jumping pullups (30+20)
50 35lb DB swing (33+17)
50 walking lunge
50 Knees/Elbows (20+20+10)
50 45lb push press (30+20)
50 Back extension (20+20+10)
50 med ball thruster/ceiling low (25+25)
50 burpees/something like burpees (13+13+12+12)
100 single unders

21:15

as rx'd

21:20

as rxd

42:58

First week on Crossfit. Going into this one I thought I would have had a quicker time, coming out I'm glad I finished it all. Always room to improve, great workout!

26:35
used 55lb KB for swings
subbed supermans for back extensions
subbed 45lb thrusters for wall balls
all else as Rx'd

WU: 20 min. run + CFWUx1
WOD: 25:43
23" inch box jumps
35# DB swings

50 box jumps (about 9 plastic stackable thingies they use in the aerobics classes = 24")

50 pullups, jumping (sets of 10)

50 35-lb dumbbell swings (1 set)

50 steps walking lunge

50 knee-to-elbow on chinup bar (sets of 10)

50 push press, 45 lb bar, sets of 25

50 back extensions

50 wall shots with 12-lb med ball

50 burpees (sets of 10, not winded as quick)

50 tuck jumps, still can't do double unders (sets of 15)

time: 38:42 (last time 44:50 - woo hoo!)

280#'s/43 yom

Filthy Fifty was too ambitious before work so I did a modified tabata FGB

Thrusters, 75# (7)
SDLHP, 75# (6)
Tuck Jumps (5)
Push Press, 75# (8)
Row (6.8 calories)

Total = 30.8

20 minutes of FUN! But at least the Weiderites stay away from me.

45yo male
bw 185
subbed 35lb dumbell for kettlebell swings
subbed 35lb dumbell thrusters for wall ball
subbed tuck jumps for double unders

33:18

One of my favorites! Ouch.

Paul #63 and all who serve:

A member of my staff is married to a soldier who has been to Iraq for two tours in the short 2.5 years that Skyvision has existed. I write as an observer here in cyberspace as well as an observer in the world at large.

We observe from afar, we who are not serving and have no one in our family serving. We watch your families as they watch for you. No matter how any among us feel about the politics or rationale underlying the conflict, we ALL clutch our chests at each report of American casualties, as we watch those who watch for you. And we wait, in cyberspace and at home, with those who wait for you.

We wonder, could we do it? Could we do what you do? Could we do what your families do, and do it with the grace I see in my office when my co-worker waits at home? And so we wait, too, we nameless, faceless masses whom you serve without knowing, without question. Not a person here, nor a person in America, isn't thrilled to share your countdown, holding our collective breath in the hope that you return to those who wait.

We really don't know how to say "Thanks", really, so we watch and we wait and we say silent prayers that each of you will return. We hope that watching and waiting with your families is enough, because we don't know how else to say "Thanks".

But we ARE thankful, from both sides of the political aisle, we truly are. And so we will hold our collective breath these next 6 or 7 days, and will breath a deep sigh when we hear that your address has changed. We will never likely meet you, or Kate's J, in person but that's OK. You DO know me. I'm the boss who doesn't count the "panic day" your wife took against her vacation time. I'm the doc who "forgot" the co-pay for that sick visit for the kids. I'm the guy who went a little too far and ended up shoveling the sidewalk all the way past your house. And I'm the guy you haven't even met who sits next to you in 3 years at a Little League game and says how happy he is to have you sitting next to him.

#60 Kelly, just curious, although it is none of my business, what is GS? Whate nationals are you training for? I have been impressed with your times in CF so I was jsut curious to know what your training for.

Thanks

155/25m

cfwu-pu and back ext

19:59

as rx'ed with following subs

1 pood kb swings= 40# db swings
24" box jumps= 27" office desk jumps :)
wallball shots= 45# db tosses
doubleunders= tuck jumps

OPT that is a bad ass time! i'm comin' for you! you too jefft

33:40 as rx'd.
One day, please God, let me break 30:00min. Just grant me this one thing, and I swear I will never ask for another thing (well, maybe a sub 3:00 Fran, a 30+ round Cindy, and few other small things!)

16:31

feeling under the weather today, did wod with mod's (at lower intensity)
level 7 box jumps x 50
power band pulls (purple) x 50
A2A squats x 50
20 lbs push press x 50
45 degree back ext x 50
wall ball (grey) x 50
100 unders

Bingo, #92
Thanks, I look forward to seeing you at a little league game somewhere in America. Maybe swap some "this workout kicked my butt" stories.

Bingo, John Wopat, Erin, Valerie, and others,
Thank you for your kind words the other day and Bingo and John for yours today.

Bingo-
You said it wonderfully about waiting. As you know, waiting is something that I do a lot of. The thing that makes the waiting infinitely easier is knowing that someone is waiting with you.

Also, I laughed pretty hard at your "Tabata Something else" comment the other day. ;)

Kate

35yom/bw155lbs

CFWU x3
Scaled this one down to 35 reps as per brandx, and I still suck!

Approx:34 min.

Boxjump 35
PU 10/10/8/7 (did kipping since the PU bar at the Y is incredibly high)
KettlBell swing (sub 35lbs Dbell) 25/10
Walking Lunge 35
Situps (with make shift GHD)20/15
PushPress 45lbs 20/15
Back Extentions 20/10/5
Wallball (sub thrusters 15lbs. dbellsx2) 20/15
Burpees 10/10/10/5

(knock-knock it's mr pukie! Don't answer the door!!)

Double unders (sub tuck jumps) 10/10/15

cooled down with lying on the mat for about 10 minutes!

Good times!!

#68 i recommend scaling the workout to keep your time below 30 minutes maybe even 40 minutes. The less time with more work occuring during that given time = more intensity/power output.

someone asked if they can break it up instead of doing 50 of each:

i think in the spirit of crossfit with regard to intensity/power output, from what i learned at cert with Coach, you are accomplishing more if you can do the workout in a shorter time by breaking it up

BUT i think in the spirit of competition with other crossfitters with the filthy 50 then do each exercise in full before moving on.

Rangers lead the way

Age 30, BW 176.5#, 5'10"

First Filthy 50 ever completed! 40:02, subbed 45# dbell for kettlebell and tuck jumps for double unders.

Last time tried was 12/05 last year, weighed 186.5#, quit after 15 burpees at 32:02.

Thanks for helping me get in the shape of my life, Coach.

32:57 (no KTE)

Filthy Fifty, sort of...

50 step up, 26" wall
50 jumping pullups
50 DBell swings, 35 lbs
50 sit ups
50 pushpress, 45 lb bar
50 BE
25 wallball shots, 25 lb ball
25 squats
25 knee push up
50 single unders
Time- 35:50

This was a heck of a WOD to come back to! Over indulgence in alcohol and coffee led to dehydration today. Fought off Pukey pretty hard at BE but remained pretty nauseous for remaining, so I lowered the amounts to be able to finish. I couldn't do walking lunges due to foot issue. I did situps instead of jumping K2E to be able to do the single unders as I am slowly working jumping back into my WODs.
I'm off to drink a couple gallons of water.

Kate

Forgot to add- all my amounts were broken crazily today.

Kate

What a bear. Proud to finish. It would have been so easy to quit (burpees are women of negotiable affection).

42 minutesish (i was struggling with double unders so jumped rope for about 5 minutes and then thought to sub knees to chest).

subbed 30lbs kettleballs (po'd at myself for this one)
subbed 20lbsx2 thrusters
subbed crunches (i just discovered ghd situps for michael and started using them in my CFWU as well - my stomach has thought better of me - no shame here).

Great workout. I am certain that people think I am mental at my gym.

146lbs/30yoa

As Rx'd w/following subs:

50 Box Jumps (on about a 20" bench)
50 KB swings 1 pood (used 35lb DB)
50 thrusters w/40lbs (sub for wall ball)
50 double unders (tuck jumps x 50)

Total Time: 32:37

Improved over 7 minutes. Knees to elbows and burpees suck.

Dear CF Community,
Last night I received an email from Josh Hager's father Kris. The reason he wrote was to thank me for my comments on this space. It was the shortest and most humbling letter I have ever received. I never knew Josh but the life similarities (military, Colorado, family, CrossFit) compel me to experience his sacrifice more personally. Moreover, the fact that we sacrifice our comfort zone for a WOD is a stark reminder of what Josh has provided us. Freedom.

With that, it is now my time to deeply thank Coach and the entire CrossFit community for what has been provided as a free, efficient, open, effective and life changing resource. Moreover the admiration that I have in Coach's decision to honor our fallen service men and women is massive.

Carry on.

Garth

Filthy 50 as rx'd: 35:30

Filthy 50 as rx'd: 33:17

Eva is in Savannah, looking for the ocean, a place to eat breakfast. Then, tommorrow, she's going to dominate the 2007 National Masters Weightlifting Championships.

Having only been to Savannah during St. Patricks Day, and having a remarkably unremarkable Snatch, I could offer no advice on any of these fronts. Y'all got any?

Go Get 'em Eva... keep it hanging clean!

-CFWU 1x10, Dynamic warmup
-WOD: all as rx'd except subbed 35# DB for swings and the box jumps were probably only to around 20'

Time: 32:54. Very happy with this time, seeing as 2 months ago I got 33 minutes doing only 35 reps each! That was also with 100 single unders instead of DUs. Like last time, knees to elbows and burpees took the most time.

Also caught up on the front squat WOD today. After doing Michael, Tabata FGB, front squats, and filthy fifties in 3 days, it's time for a well deserved rest day.

TFGB, day off, Filthies...this is sick.

26yom, 175#, 35:12, subbed tuck jumps for double unders. The Burpees really killed my time, I was just spent by the time I got to them.

Got my first muscle up yesterday!!! boo-yah!!

Response for TJ post #94

[Kelly is very busy training and working, so she may not see your Q, so I'll help out...]

GS is short for Girevoy Sport which is Kettlebell Sport in Russian. Kelly is training for Nationals in the Snatch, which is snatching a 35# KB as many times as you can with only one hand switch (and never putting it down) in ten minutes.

I gave Kelly some KB training at the Nov.2004 CF cert in Colorado, and recently watched her train during her trip to Seattle, my "home town". She isin amazing shape and with improving technique, will go far in GS competitions.

You can go to youtube.com and enter "kettlebellsport" in the search function and watch some videos of one of the greatest GS athletes of all-time, world record holder Valery Fedorenko.

Also, you can search "kettlebell + Latvia" to see some competition footage. The men lift 70# KBs and the women lift 35# KBs.

"Fireman Tom" Thank you for curing my curiosity.

#114
Congratulations Nick.

Bwt: 133

As Rx'd:

18:40

Yeah... I'm just a bit tired after that one.

50/200/75"

I have managed to injure my right shoulder so that dips and push-ups hurt. The flexibility is compromised. So, no Filty Fifty today.
Instead I did;
5 rounds
500 meter row (on LifeCore rower)
135 lb Deadlift 12 reps
22:24

#53 italy - Good time on your first filthy fifty! My first fithly fifty was about 90 minutes with no cheating, then I quickly came down to 60 minutes for my second one, and 45 minutes for my third (I guess learning proper form had a lot to do with it). Now I hover around 35-40 minutes depending on how I'm feeling.

Age: 41
BW: 165

Third time with this one - getting a little easier.

33:17 (PR) - about 4.5 minutes faster than 12/5/06; almost 7 minutes faster than 6/2/06

subbed:
- 35# dumbbell for kettlebell swings
- thrusters w/20# dumbbells for wall ball shots
- tuck jumps for double unders

Attention: Virginia Beach CF trainers

Are there any level 1,2 or 3 CF trainers in Virginia Beach wanting to train people, but lacking the space or the equipment?

I have been looking into warehouse space in the area, but I don't know of any trainers looking for work. If this interests you, then please email me so we can talk about it further.

Thanks,
Pat

as rx'd 42:30.
Medicine ball only 13.2 pounds
1st time with knees to elbows for all 50

I still feel like I am going to vomit!!!

36:18

M/165/Liverpool UK

35:34

as rx'd apart from the medicine ball, my excuse for a gym only has what feels like a 15 pounder.

still, it's almost 5 minutes off my time since last effort. What's the deal with burpees? they should be called some less fluffy, like 'BURNees'... baddies....purgatories....

37 bw190

sub tuck jumps 4 du's
20:59 pr

old pr 22:52

36:15... but that's not the half of it.
All except back extensions and jump rope done in broken sets.
I subbed 10lb wall balls
Didn't do the burpees but did 100 jump ropes instead
Subbed regular jump rope for double unders (2 jumps = 1 double under)

Oh, and, get this, this is the best part, I FELL OFF THE FRIGGIN' box when doing box jumps and landed flat on my face.
Good workout, BAD FORM!!
I guess it leaves room for plenty of improvement. If anybody has a little sister or an immobile grandparent who would like to whip me into shape, I could use the help.

#94 TJ,

I'm training for the Girevoy Sport kettlebell Nationals to be held in Salt Lake City May 5.

I find I can't recover enough when doing every WOD to continue improving my GS numbers. It's forcing me to be choosy and/or alter the WOD to fit my current goal.

Does exercise order matter on this one?

Thanks Tom! You're right, I'm swamped. It took me over two hours from start to finish to send my reply...

Filthy 50...33:50
As planned after last one, increased DB for swings from 25 to 30, increased WB from 12 to 18. did approx. 1/2 burpees, 1/2 squat-thrust. KTE broken into 4 instead of 5.

33:50 (slightly slower given increased loads).

OPT and Speal: we are not worthy! Wow!

Had fun conversation with trainer. Someone saw the end of my TFGB and rushed over to call her to help the member "who was yelling and now looks like he's really hurt!" Her response: "oh, that's just Darrell; he'll get up evantually."

Thanks, Coach.

20y/o BW 170

23:10

This is my first WOD, I'm transitioning from a high wt - low rep weight schedule.

Really worked me, those burpees are something else.

Age 30 6' 2" BW 200
As RX'd 32:40
oooh I don't feel so good!!

So far the back doesn't seem reinjured but it will be a few hours before I know for sure. Went slower and easier than I normally do and accepted no form breakdown.

CFWU 3 rds

50 of each:
24" box jump
jumping PU
KB swings 1 pood
walking lunge
KTE
back extension
wall ball
tuck jumps
(IE skipped PP and burpees subbed tuck jumps for DUs)
25:03

My unit is back this week after 7 months in IZ (I was on rear det). No FKIA. Many EKIA. Oorah!

36yo 6'2" BW 179
5th time doing the 50's
27:15 pr by 1min.

Strategy for next time is to split the harder ones (knees/elbows, wall ball & burpies)into sets of 13,13,12,12 instead of 10,10,10,10,10
This will create less sets and rest periods.

29:34
PR!!!!!!

'Dirty Thirty'

Not quite filthy, just dirty

30 of everything

~30 min

218# 31 yom

25:43

First filty 50 workout. 36:08.

Had to sub in an extra 50 box jumps as I couldn't find my jump rope. Pretty proud as this is also my first week crossfitting.

28:56 (pr)

sub'd tuck jumps for du's

Sweet Caroline I am a victim, but I clocked in at 24:48 which is a new PB. A sub-25 min Filthy 50 has been a long-standing goal for me so I can finally put that one to rest. Jumping pull-ups, swings (unbroken!) and push press greatly improved while burpees and knees to elbows atrocious. If I could take about 1/3 off my burpee time I'd be at 20 minutes.

There is no other WOD for me that so fully and completely kicks my ass. Sure Fran and Elizabeth smoke me in other ways but the Filthy 50, for me, us just a full on body boink. And I'm still sore from 2,3 and 4 days ago...

Someone hold me?

first filthy fifty; been doing CF about a week and a half.

29yom/196#/72"

CFWU x 3
subbed bench jumps for box jumps
subbed 35# DB swings
subbed 10# ball for 20# ball as it's the heaviest available

time was 50:30

Well, I must say that swimming at lunch yesterday was the best thing I could've done! My legs are still sore a bit from TFGB and front squats, but to a level that is somewhat acceptable before doing the filthy 50.
I played hockey this morning but I think I'll be good to go.

Subbed 20lb db thrusters for WB, 35lb DB for KB and 2nd step jump for BJ

42:53

Gina

Subbed 15lb DB for WB and 30lb for KB, same for BJ

42:18

#126, how about BURN-KNEES because I look like I kneeled in glass after I'm finished with them.

I'll answer it before I ask it: "Do more Knees to elbows"

Aside from that, any advice on how to improve KTE?

M/26/181
CFWUx2
WOD as Rx'd:
28.09

Male / 34 yrs / 160 lbs

24:44
Most sets broken
Subbed Tuck jumps for Double Unders
Puked after wall balls

People in my gym think that I'm a psycho. Get some!

last time
070127
at home

50 jumps up a berm outside my house - feels like 20"
sub 35# DB swing for KB swing
sub 2x20# DB for 45# push press
sub 20# DB good morning for back extension
sub 2x20# DB thruster for wallball
sub 6xSU for DU

have yet to figure out how to do a DU

couple of distractions but no need to downplay it; it took me forever. Still first time I've even been close to completing this WOD as RX'd. I'm happy to just finish with any time.

1:21:44

this time
070329
at the gym

pre-planned reduced effort WOD this cycle

just did 25s for everything

sub 35# DB swing for KB swing
mis-read and did 25' of walking lunges instead of 25 steps, oh well
Wall ball shots, 25 pound ball
attempted 3 tuck jumps but I wasn't really getting it, switched to 6xSU for DU

26:27

as rx'd

21:30

Those of you that can do this as prescribed are my heroes. This is my second week of crossfit and I was able to do maybe 60% of the workout and I still thought I was going to die.

The illusion that I was in good shape has most definitely been shattered. Who knew feeling sore all the time could feel so good? :)

32:25. Smoked my last time. Done at st. 5, so subbed 26" elevated bench jumps, good mornings for back ext. and 45lb. thrusters for wall ball, which seemed harder to me...

I'm new to the world of CrossFit and this is my first posting for a WOD. Does anyone have substitutions for kettlebells? I have searched the FAQ and couldn't find an answer.

My gym unfortunately has everything but KBs.

Did a workout that seems to be floating around the internet entitled "300" ... Renamed it

"Integrity"
25 pullup
50 DL x95#
50 Push up
50 Box Jump
50 Floor Wiper x95#
50 KB Clean and Press x24#
25 pullups
23:40

Did with Ladies wt of (%3 for deads and Floor Wipers 24# KB Cleans

oops messed up the ladies weight was 95#

47:33, and I hurt...in a good way! The knees to elbows were making my shoulders feel it, that was the slowest part of my workout. Plus some of that time was going from upstairs to downstairs..no excuses I should have ran from station to station and puked my guts out.

Swapped out double unders for 60 tuck jumps, and did 35# DB swings for KB swings.

23m/6'1"/200lb

30:30

Subs
-40lb thrusters for wall ball
-35lb db for kettleball
-first step of bleachers for box jump

#154 Big Mac,

You can swing a 35 lb dumbbell instead.

Third week into Crossfit and I almost met Pukie today. WOD time: 31:45 (I bailed out after 42 burpies) Knees to elbows took a lot longer than I was anticipating.

34m/198

as rx'd

16:19

Slow motion burpees are fun...

Subs:
Box jump, 12 inch box
30lb db swings
Jumping Knees to (much below) elbows
Wall ball shots, 6 pound ball (that's all the gym has)
Burpees
100 Single unders

36:27

#161 JPW - so I would do 45 lb thrusters as a sub for wall balls AND then DB swings for KB? Sounds right (and sounds painful!)

Time: 32:37

30/m/200

Bike to gym

CFWU x 1

JTFC!!!

Jump onto bench (65x)
40# dumbbell for kettlebell
45# bar thruster for wall ball toss

30:46

Wrapping up my 3rd full week of dedicated "CrossFitting"

Can't wipe the grin off my face. So much progress in such a short time.

Thank you

30/m/200

Bike to gym

CFWU x 1

Wow!

Jump onto bench (65x)
40# dumbbell for kettlebell
45# bar thruster for wall ball toss

30:46

Wrapping up my 3rd full week of dedicated "CrossFitting"

Can't wipe the grin off my face. So much progress in such a short time.

Thank you

as rx'd
substitite double unders for knee ups
58 minutes today and it was a struggle

didn't time this one, as the clock at work had broken down.... I also had to do a few subs due to a lack of equipment, but hopefully I recreated the pain of the original.... Done in around half an hour:

50 25kg db swings
50 box jumps
50 20kg split jerks
50 feet walking lunge
50 inverted body rows (feet elevated)
50 double unders
50 knees to elbows (on floor)
50 25kg db deadlifts
50 10lb wall ball (12 f target)
50 burpees

I went heavier on the swings and did db deadlifts instead of back extensions to make up for the wussy knee-to-elbow version, (no chin up bar). I also got the format all skew-wiff as I have a poor memory.

Paul -

Good to hear you're heading home soon. Stay safe and thank you.

I completed it this time, with substitutions:

32M220

50 Tuck Jumps (didn't track set counts, just total)
50 Jumping Pull-ups (same as above)
50 Kettlebell Swings w/ 35lb Dumbbell (Sets of 10)
Walking Lunge, 50 Steps (25,11,10,4)
50 Knees to Elbows (Jumping: 10, 10Rev grip, 10, 10R, 5, 5R)
50 Push Press, 45lbs (25,15,10)
50 Back Extensions (Sets of 10)
50 Wall Ball, 10lb ball (25,25)
50 Burpees (Ugly: 5,5,6,6,10, 5 minutes to spot on bench,6,5,7)
50 Double Unders (8,8,17,10,7)

Couldn't compare to Sunday 070121 due to not doing it. Last (First) time I did it:

061204:

Had to make some substitutions, still got my butt kicked.

50 Box jumps - Substituted a chair (not very safe, but worked)
50 jumping pull-ups
50 kettlebell swings - Substituted 35lb. grip plate
Walking Lunge
17 knees to elbows - burnout
50 push-press
50 back extensions
50 wall ball shots - substituted 10lb ball
25 Burpees - fell out at this point.

Time: 35 minutes.

This is beautifully painful.

40YOM,72",200PDS

1:00:50 (1HR 50SECS)

EXCEPTIONS: 35 KTEs, 10PD WALLBALL, 150 SINGLE JUMP ROPES.

45 / 181

Filthy Fifties with the following subs:

20 # DBs Thrusters in place of wall-ball shots
35 # DB in place of 1 pood kettlebell

43:37 PR by about 7:30

26 m 177
33 minutes
pressed for time at the gym so Only did 25 burpees and no wall balls...this work out was insane
everything else as rx ed except knees to elbows subbed 20 leg lifts for knees to elbows looking forward to this one again !!!

20yo male/185lb
Holy crap, I completed it as rx'd with a 55lb dumbell instead of KB. Ended up loosing track of time somewhere between then double unders and my up-close and personal talk with the trash can. I walked a friend through it too. It was his first crossfit, bless his soul. Tip: do not go straight from burpees to push press, turned out quite emberassing trying to hoss out the push presses with nothing left in the shoulders.
Great workout, I'm gunna save this one.

22 yo/M/215

34:08- subbed GHD Sit-ups for elbows to knees,25 burpees, and 200 single unders for the double unders, everything else as rx'd...... also before the workout i did my first bar muscle-up which had me amped for the filthy fifty!!

27yo m 6ft 175lbs

did it all right but i havent mastered the art of the double under

40 minutes even

www.icimbmountaineering.org

wow, good thing im running a few hours before I do this tonight. On a more serious note, how much is one pood on a kettleball?

31:15

subs
35#db swings
tuck jumps for DU

cut another 2:31 off my time.

After I could stand again, I felt bad for not doing DUs. So, then I did 50 DU.

next time just do the DU!

also subbed GM with bar for back ext.

32 yo f 143 lbs

35 minutes even

HATE BURPEES! Only got 21 Burpees out of me today...I was wiped out!

Can't do double unders, so did 250 singles.

First MetCon in a while. Being careful with the old knee.

25 Box jump, 50cm box
25 Jumping pull-ups
25 Dumbell swings, 16kg
Walking Lunge, 25 steps
25 Knees to elbows
25 Push press, 45 pounds
25 Back extensions (roman chair)
25 Thrusters 10kg DB
25 Burpees
25 Tuck Jump

8:58

Gaucoin, agreed on the the burpees. I was at 16 minutes flat when I got to them, and finished just under 26 minutes. And the double-unders took up maybe three of those ten minutes. Burpees at that point in the workout are absolute murder.

First time with the Filthy Fifty.

CFWU x 3

As rx'd (subbed tuck jumps for DU):

47:49

Looking forward to meeting it again!

CrossFit Oakland

35:34 as RX'd

Best time: about 28:00

Tim: as rx'ed + 18# weight vest (110% of bodyweight)

24:57 (PR)

27yo 200lbs

35:48

ten seconds better than last time

33 yom, 5'6" 155 lbs

as rx'd

28:51

WU: Burgener w/u + Samson stretch

dispensed with full CFWU. time was improved.

4th crossfit workout ever.

Deffinetley sold on crossfit after i was peeling myself off the floor on multiple occasions.

6'0" 190lb
Subbed:
35# dumbell for kettlebell
40# DB thruster for wall ball

Time 48:00

Cant wait to hit this again, after really getting into the program, and watching the time drop!

25/M/200

sub'd 20 lb db thrusters for wall ball, tuck jumps for double unders. used 35 lb db for swings.

30.26 (previous was 31.29)
I thought I was really going to smoke my old time until burpees... they really slowed me down

Lunges: 2:08
Knees to Elbows (on ground): 1:52
Pushpress: 1:28
WallBall: 2:20
Burpees: 9:62

46:00 - normal subs.

M/37/174

Closer to being as Rx'd than last time:
-- Box jumps about 18"
-- 25 back extensions (group run tomorrow and back would not like me if I did all 50)
-- wall ball 14# (heaviest the gym has)
-- 200 regular jump ropes (not good enough at double under technique yet)

Time: 34:48 (4:11 better than lst time!)

DNF
Ran out of time due to work complications and the staff at N-24 not being Bob crossfit compliant. 27'53"" through back extensions.

26yo/M/68kg

as rx'd in 24.59 (PB by 38 secs)

As rx'd.....mostly
29/M/208

got in 10 DU then followed that up with 90 singles. Other than that all as rx'd...first filthy fifty!

38:23

23:13

sub'd tuck jumps for du's
otherwise as rx'd

24:45

New to CrossFit, First ever post:

35:35

Would have been a little faster, but I took a pretty bad wipeout on rep#45 of the box jumps and spent some time hobbling around and crying like a wuss. Both shins now bleeding and swelled.

On another note, I have a small concern regarding the program.
I was turned on to CrossFit a couple of months ago and started working it into what I was already doing, which was working out 2 times a day for an hour or two at a time. I was spending a lot of time running (3-6 mi)and swimming (1000-2000m)3-4 times a week, along with lifting weights and various other endurance activities.
I gave up everything and started doing the WOD's only, for the past few weeks. My body fat% has been steadily climbing from 11% now to 14%. I get totally smoked while doing the WOD, but I recover from it very quickly and don't feel as fullfilled as I used to now that I'm only working out 20-30 minutes a day.
I'm not a superman, so I know there must be others that feel the same way I do. I'm ecstatic learning new things, but I think I want to go back to doing what I was doing, with the WOD as well.
If I continue with only WOD's, will my body adjust and grow to be even better than it was, with only the prescribed workout?

Like I said I'm not a superman, so don't take this as I'm saying that the program is not enough for me, I'm just curious to know what others with more experience will say.

Thanks,
Tony

26M
145

CFWU x 3 - pullups

22:08
Can't quite get knee to elbows because the pullups bar is to close to the wall. Subbed 40lb dumbbell for wallball.

160#/33yom

CFWU x1
WOD: Filthy 50
33:19 w/ subs below

20" bench jump (for Box Jumps), 35# DB swings to above eye level (for KB swings), 20# DB Thrusters (for Wall Ball), Tuck Jumps (for Dbl Unders), and switched to GHD situps after 25 KTE's since my bar is too close to the wall and I was hitting my head too much while recovering from yesterday's migraine (3,2,1...go!)

This was my first FF. Great workout, but I still find this much easier than the TFGB the other day since I can set my own pace. Tabata anything and WOD's like Chelsea where the timing runs the show are much more mentally taxing. Anyone else find that to be true?

Tony CC #199
Twice a day for an hour or TWO each time?! Please tell me that you are unmarried with no kids and that you won the lottery :=)

Seriously, if you enjoy exercising that much and have the time work some of your old stuff back into the mix, sans lifting. A couple runs and a couple of pool sessions each week will probably fit the bill. If you are recovering well from the CF you can probably handle it. Regarding the BW fat %, unless you are doing immersion 11-14% is probably still within the margin of error of the measurement. Don't sweat that part.

Dude...twice a day for one or two hours...man...

31/M/175lbs

For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35Lbs DB)
Walking Lunge, 50 steps
25 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (tuck jumps)
25 Knees to Elbows
26:42

I only did 25 knees to elbows and then at the end I felt like I wimped out so I did the last 25.
Was shooting for 30:00 happy

41yom / 150

WU - Elliptical 1000 steps

WOD (Goal under 30min) First time for Filthy 50
50 24" box Jump (25,15,10)
50 Jumping Pullup (25,15,10)
50 35# Dumbbell Swing (Sub for Kettlebell) (20,15,10,5)
50 Steps Walking Lunge (unbroken) (Felt really good at this point 9 minutes so far)
50 Knees to Elbows (15,8,5,5,5,4,4,4) (Fatigue has set in 9 more minutes for this alone)
50 Push Press 45# (15,15,10,10) (rest periods are getting longer heart beat going crazy)
50 Back Extensions (15,15,10,10) (breathing really heavy very labored)
50 45# Oly bar thrusters (sub for Wall Ball) (10,10,10,10,10)(can't find oxygen depleted entire gym of all O2)
50 Burpees (10,10,10,10,10) (stood by plant in corner of gym to get as much oxygen as possible but plant was plastic - no luck and no air)
50 Tuck Jumps (Sub for Double Unders) (10,10,10,7,7,6) (was visited by trainer to see if I was alright, kept trying to breath but felt like I was in a vaccum)

Total a disappointing 41:42 - I thought TFGB was bad but at least it was over in 20 minutes for this to last over 40 Holy Moly

Post - Lay on the gym floor and attempt recovery (No pukie but only because I took so long to try to recover between sets)

I want at this one again but not anytime soon.

29:37 31 yrs. 180 lbs

Did sub for wall ball. Burpees technique was horrible cause I was half dead.

How do you perform a tuck jump? My guess is it's jumping and tucking your legs as high as you can. Is that correct?

27:40
subbed 35db for kb
thrusters 45lb bar for wall ball
tuck jumps for double unders

M
24
185

First Filthy Fifty:

Subbed for double unders
Otherwise as Rxed...29:36

M
24
185

First Filthy Fifty:

Subbed for double unders
Otherwise as Rxed...29:36

Bingo thanks,
It's not really that much though.
I'm in the Marines so fitness is a big part of what we do. I was hitting the gym in the mornings and doing the cardio at lunch. Taking care of it during working hours allows me to spend time with the family at night.
I love the crossfit program, but I'm new to it. After reading some of the writings in the journal, it sounds as though crossfit is designed to make the most well rounded athlete possible. For this reason I stopped doing what I was doing. I can't help but feel as though my endurance is slipping now though.

18/M/185

as rx'd 39:06

31 185#

22:35

35 Box jump 24"
35 Jumping pull-ups
35 Dumbell swings, 40#
Walking Lunge, 35 steps
35 Knee raises
35 Push press, 45 pounds
35 Back extensions (roman chair)
35 Wall Ball 15lb
20 Burpees
20 High Jumps

Tony CC,

Tony CC, adjusting workouts is not the way to modulate body fat, diet is. Pick a workout regimen to satisfy your fitness requirements and then a diet plan to support that output. Nothing else really makes sense. And...you'll end up considerably leaner than 14%. You might expect this to improve your times as well.

Welcome to CrossFit and thank you for your support.

M/30/191

WU: run 1/2 mi.

WOD:
subs (35# db swings, 15# wallball to 15 feet, tuck jump for burpees-- who stole all the jump ropes out the gym!)
27:15
crushed by the burpees, again. Yeah!

28/M/185
CFWUx3

33:33. Subbed Good mornings w/35# and tuck jumps.
First time making it all the way through. As before, I hit a wall after wall-ball. This time, however, I took a 3 min. break, and hopped back in. It was ugly at the end, but I finished.

1st FF.

50 Box jumps- 20 in. box 1 X 50 no stopping
50 jumping p/u 1 x 15, 1 x 10, 1 x 10, 1 x 15
time: 6:10
50 KB swings- as rx'd no stopping
50 walking lunges- as rx'd
50 K2Es- (here's where I hit the wall) 1 x 10,
1 x 5, 1 x 10 (scaled down to knee-ups), 1 x
10, 1 x 15 (5 K2Es, 10 knee-ups)
time: 17:52
50 push-press- 2 x 25
50 back ext.- no GHD available; had to do
lame "half-extensions" on the floor 2 x 25
50 Wall Ball shots- only had 12 lb ball 2 x 25
time: 28:30
50 double unders- broken sets, had strings of 10
and 12 in a row (all w/ single skip in between)
50 Burpees (sick to have burpees at the end) not
able to do the push-up portion. 1 x 10, 1 x
10, 1 x 10 (no jump), 1 x 10 (no jump), 1 x
10 (no jump)

Total time: 39:56 Totally wiped out afterward, great workout.

33m/185#/6'/CF63

WU: Squadron PT, Hand-to-hand combat training

WOD: Filthy Fifty As Rx'd +24lb wall balls = 00:43::10

Wife Jax attempted her first 50. Called it quits at 22 burpees in 42 minutes. Great effort! I think Pukie spooked her;)

Age: 43
BW: 156

As Rxed: 28:22 (1.5 minutes off my PR)

CrossFitters unite! Support of our military in harms way in Iraq & Afghanistan.

Check www.crossfitorangecounty.com/fundraisers and assemble a team for the Trevor Win'E Memorial Day Challenge.

More information will be following soon on the CrossFit Corporate site.

The "Trevor" Challenge is:

Teams of four will work as a team to complete,
300 Pull ups
400 Push ups
500 Sit ups
600 Squats
For time.

CrossFit "Infidel" T-shirts for the top five fastest teams. Great prizes for the top fundraising affiliates as well.

28:56 for rings 3-10 of this Inferno. Ding Dong here forgot to turn his watch on for the box jump and jumpers; if I tag myself 5 minutes for them, I'm at 33:56, a pr for this brutish WOD, previously 37 and change. Thanks Coach! BW:169, Y/A:58

Age 34
BW 145#

50 Box jump, 20 inch box
50 Jumping pull-ups
50 dumbbell swings, 35#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

21:04

40 m/193#

Started with the basic warm up, substituting good mornings for back extensions.

Total time was 33:10 but I took a few short cuts:

25 knees-elbows instead of 50;
Skipped the wall ball (gym doesn't allow that sort of behavior);
Skipped the double unders becasue I realized I forgot my rope at home, but only after I got to the gym;
28 burpeess - I fell on my face at number 26 but managed to eke out another 2 reps.

This is my first time doing this workout and it is a killer. I spent a good 10 minutes catching my breath when I was done despite the many modifications. Next time the goal is to complete as prescribed - but only if it does't come around again too soon!

32M,205
CFWUx1+ 5min jumping rope
WOD as rx'd
47:45
I have to work on putting up better times on my met con workouts. On a happier note looking forward to the Crossfit Oly cert this weekend. Flying out tomorrow, really excited!

Wow. That wasn't so bad until about halfway through the box jumps.
29:49. Sets broken all over the place.

Subs/inadequacies listed below:

Box Jumps (subbed bench jumps - approx 20")
Kettlebell = 35 lb db. This was a bright spot for me. only 1 break at 40 reps.
Knees to elbows: Messed this up - thought it was tuck jumps. So I did them instead. Good faith error.
No wallball: Thrusters w/2 20 lb dbs.
Burpees: neglected most of the pushup portion. Out of gas. Amazingly, they were still miserable. I did get to 50, though.
DU's 50 lateral bounds.

Yep. That's gonna leave a mark.

I forgot to mention I subbed tuck jumps for 2x unders, everything else as rx'ed.

Can tomorrow's workout be: "Lie very still in bed for 40 minutes?"

Just asking.

First time ever doing a crossfit workout. I'm a 26 year-old, 6'3" 195 lb male that's been strength training and running for a few months. I subbed in a 35 lb DB for the KB and 40 lb thrusters for the wall ball (not trying that in my living room) and finished in 59:12. Kicked the crap out of my delts, but my legs are used to it from all the hill running and bicycling I've done.

50 box jump, 24 inch box (2:03)
50 jumping pull-ups (2:40)
50 kettlebell swings, 1 pood (3:19)
walking lunge, 50 steps (2:29)
50 knees to elbows (7:43)
50 push press, 45 pounds (3:58)
50 back extensions (2:16)
50 wall ball shots, 20 pound ball (5:18)
50 burpees (8:57)
50 double unders (6:47)

total - 45:29

first time completed as rx'd

Holy Monkey Crap! This is gonna be the most challenging WOD for me thus far... You guys kick ass!

I didn't have the time to all the exercises, but got most done.

50 21" box step-ups
50 jumping pull-ups
50 12kg kettlebell swings
50 walking lunges
50 knees to elbows
50 33# push press
50 GHD back extensions
50 8# wall ball
No burpees
No double unders
34:25

I finally did this workout through with minimal scaling. But I did all 500 reps! It felt good.
Did 10" box jumps, able to keep a good intense pace. Will go to 18" next time.
35lb DB did all 50 non stop.
Used fit ball for hyper ext. No GHD.
Did first 25 knees to elbows then last 25 just knee raises.
19lb wall ball.
Double unders, as many as could, then did tuck jumps to keep intensity.
Nevertheless I did it all. Front to back.

34.39.88

25yoa, 6'4, bw 254

Jan 22: 41:27
Today: 26:36
Talk about improvement! Loving Crossfit after 2 months... I realize my time is still brutal, but I'm psyched!

Exact same workout... 30 instead of 50 reps
Subs as follows:
30 Kettlebell swings (subbed 35# db to vertical)
30 Wall ball shots (subbed 2x25# db thrusters)
30 Knees-to-Elbows (subbed 30 situps)
30 Burpees (no pushup, no clap - just sprawl and jump)
30 Double unders (subbed tuck jumps)

The Filthy Fifty Knock me down and kick me in the teeth. . .

I have been doing x-fit for about a year now, and this workout embarreses me every time, I have made little progress on this workout compared to my other favorites, does anybody else get that from the "fifties", I almost think coach devised this workout to be a long endurance kind of workout to kick you a%$ because I can never seem to continue my intensity to the end??

warmed up with an hour of hot yoga
36:03 January= 42:00
beat last time by six minutes

46/M/195
RX"d
28:22

great workout
substituted double unders for 100 single
46 min hooah

as rx'd
28:05 (pr)

wow, what a workout, i crawled out of the gym to the car.
50 bench jumps
50 jumping pu's
50 30# dumbell swings
50 knees to elbows (only got about 15 to my elbows, had to just pull the knees up on the rest)
50 45# push presses
50 back ext.
70 12# wall balls (biggest they had)
50 burpees (wow i about died)
100 single unders

37:30 i feel like a p*ssy but at least I got through it

Since I'm still building up to full CF WOD, I cut mine down to 30 reps. This was one hell of a workout, and left me winded.

Oops, forgot to write in the 50 walking lunges which I did

31:03

Subs: 20" box jump, Good mornings for BE, Tuck jumps for DUs

a PB of 31:05 but!!! I could have been even way faster however I developed some bad adductor pain on the jumping chins which hindered my ability to jump/dip/squat so slowed me down on most others due to pain and not fatigue this time. knees to elbows and burpees slow as usual.

Executed the "chipper" WoD but as Rx'd but did not complete the last step (double unders). Lost time tracking due to various interruptions in the gym.

Two comments. Doing the box jumps off the tailboard of a fire truck "motivates" you as a slip on the grated finish would leave a mark:)
Also, burpees SUCK!!!
19:48 as rx'd

As this is my second week of Crossfit, I'm motivated to hit the times some of you are putting up. As Rx'd it was a very difficult but motivating workout for me, I loved the looks of the people at the gym wondering why I was putting myself through such pain. Little did they know AC/DC was blasting in my ears pushing me along.

Did everything but the burpees. Saved them till last, but had the shakes when i got there.

38:17 I guess around 45mins had I done it all. I know the burpees would have killed me...lol

As RXed with equipment modifications...

-used 37.8 lb. dumbell for swings
-used kitchen island with wife holding feet (hips trapped) for back extension
-used a large cooler on blocks with weights inside cooler for 24" block jumps

first time trying it... 39:58

I tried jogging to cool down afterwards. Legs were like wet noodles and Pukie was staring me down. I was glad to finish! Yeah.

This my first time posting. I did this with Jack, a regular here, who intro'd me to this sport.

Veronika,31yof (+) Jack 27yom

The following is what we did:

50 Box jump using an Aerobic Step w/ 12 plastic step supports/ side
50 Dumbbell swings, 45lb
Walking Barbell Lunge, 65lb 50 steps
50 Knees to elbows on pullup bar
50 Push press, 65 pounds
50 Back extensions on GHD with 25lb plate
50 Pullup-Burpees
50 Tuck Jumps

times:

V=22:07 J=23:35

Neil(49)

Subbed 200 single unders for d/unders.

39.44 Hate this WOD with a vengeance.

This was rough. As a former specialist in OL it is challenging trying to become more fit. Anyway here's how it went:

37/M/185
33:30
Substitutes
20" box
knees to chest/belly
side hurdle jumps instead of double unders

today was the first crossfit workout ever!

me and my girlfriend did it together, we're both in pretty good shape, but this is the most fun we've ever had doing a workout,

lookin forward to the next one!

Thanks!
V

44/175

As rx'ed: 34:20, PR by :57

50 Box jump, 18 inch box (all we have)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (with 35 lb DB)
Walking Lunge, 50 steps
50 Knees to elbows (Did 100 situps instead--grip and shoulder issues)
50 Push press, 45 pounds
50 Back extensions
25 Rings pushups (no wallball made yet)
25 Burpees (Almost puked at this point, body shut down)
0 Double unders

37 minutes of Hell

Just wanted to throw this out there. Did my first official Muscle up on the rings today!!!

Ht:6'6"
BW:240lb

Been working on it for months and I have been able to do them on a pullups bar but only with a little jump in the beginning. today was a full hang from the rings right into the muscle up. Crossfit rocks!

Not gonna lie that workout is a whole lotta suck, but I love it (well at least five minutes after when I get my breath back and realize I am not having a heart attack)

time: 39:12.37 (new pr)
last time: 40:29

evrything broken except lunges and in order as rx'd.

bwt 240 age 31

My first WOD and Holy F! Welcome to CrossFit I'd say. 53:57 of working through excuses to stop and roll over dead.

M 175lbs 23yrs
CFWUx3
as rx'd minus back extensions
21.32

BW 168 Age 38
subs:
35# DB swings
12# wall ball
single unders x 3
57:40 ouch

M 175# 51 yrs

warm-up: 5-mile run
then I saw it was the filthy fifties

subbed dirty thirties
30 reps as rx'd
no wall or wall ball, so shot 30 free throws from the foul line with 8# medicine ball
didn't bother with the double-unders because, well because I just ran 5 @#$% miles.

Can your Daddy do that?
Who's your Daddy?

What a great day. Thanks, Coach.

28yo M 170lb 5’10”
Back after planned 5 day break.
CFWU x 3, 10 pull ups, 5 ring dips per round.

For time:
50 Box jump, 22inch box
50 Jumping pull-ups
50 dumbbell swings, 30lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 15 pound ball
50 Burpees
50 Double unders
Time: 46:36

Compared to 070121: 50:34

Just realized I've been doing this WOD wrong, have been doing the push press with 45lb dumbells instead of the 45lb bar!!! Now I can't wait to tackle this one with my friends tonight.

Previous time = 32:32

forgot time: 22:45 (not including the 5 miles!)

box jumps were on the stump in the backyard, not quite 2 feet, but you work with what you got

33:53 as prescribed. First time doing the Filthy Fifty fully as prescribed and it really packed a wallop today. Wow.

32:40

1st time completing all 50 double unders

35/M/205
47:13

32/F/138
55:19

16/M/220
47:28

Oh -- 2x20# DB Thrusters for Wall Ball (my gym would frown on throwing a ball against the wall).

Mark
Subbed 20 inch box. 35:25
Last time 37:07
Nemesis are still burpees and double unders.

28:47
20 inch box; 12K KB for first 25, then 1pood for 25;33lb bar pp;GHD hip ext; 8lb ball, 10ft target;50 du;10 burpees

as rx'd

27:39

I just want to say that this was the first time I've ever seen this WOD, and it sucks balls...

box jump (18") 50
jumping pullups 14 (not happy with that result but whatever...)
kettleball swings (35 lb dumbell) 50
walking lunges 50
knees to elbows (subbed knees to chest on a dip bar) 40
push press 20
back extensioins 20
wallball (12 lbs) 20
burpees 10
double unders 30

almost met pukie after lunges, burpees and dbl unders.

Time: 38:43

Got the start of a head cold yesterday and decided that I would take today off but once I got to the gym I did it anyway, I'll probably be paying for it tomorrow.
18:11 as rx'd

M/29/143#

WOD#4, going BrandX until end of April, working on skills too.

BrandX as rx'd (35reps) except KB swing -> DB swing 16kg and wallball -> 1DB thruster@16kg.

32 minutes.

Man wallball must be easier than those thrusters! Making a medicine ball Sunday.

Been doin WOD for a week now. I love them, but today totally destroyed me.

box jump 50 (20")
jumping pullups 50
kettlebell swings 50 (25 lb dumbell)
walking lunges 50
knees to elbows 25 + knee lifts 25
push press 40 (at this point pukie was knocking at the door)
back extensions 50
wallball 30 (12 lbs)
burpees 15 (nearly passed out)
double unders 0

So yeah, I love what you guys are doin, thanks!!

Me 40yo/M/5'10"/190lbs

CFWU + HSPU 3 sets 15 reps per set

as rx'd 48 minutes give or take 30 seconds

I was smoking this one until the kettleball swings. From that point on the workout was smoking me. I was so totaled that I had to break the knees to elbows into 10 sets of 5 reps per set. loved every second.

I echo comment #24. Coach, the videos and this website are just the best. Thanks for everything.

Have Fun, Train Hard,

Billy

30:20
Sub Double Unders with Ankle Hops

CFWU x3

WOD
DJ :24::46
Terry :30::30

Holly kick in the balls!

I feel your pain AFT. Woke this mornning coughing up green stuff and congested. Someone once told me that if it's above your shoulders you can play through it. Still was able to knock some time off of last time.

Coach- I love you brother and I concider you a mentor, but I've always wanted to tell that putting Burpees at the end of this WOD is pure evil! Arrrrrgghhhh!

Get some, Go again!

Hi! I'm not very on the subject (as I'm not posting a workout result) but I want to know if following the ''AOFP/CrossFit Austere Program'' would be as good for someone who wants to be in the military later or I would be better to follow the actual WOD on the site?

29:35

Approximate breakdown (both chronological and physical):

Box (20") - 1:33
PUs - 2:36
KBs - 2:20 (unbroken)
WLs - 1:34 (unbroken)
K2Es - 2:20
PPs - 4:00
BEs - 2:40
Thrusters w/ 2x20# DBs - 4:40
Burpees - 5:40
200 Single Unders - 2:00

28:30 -- on a beautiful Tampa day watching the Blue Angeles practice for the airshow this weekend

Subbed bench for box, supermans for BE, 2 20lb dbs for push press, thruster for wall ball, knees to chest for DUs

I forgot to log my time from last time, but I know I beat it by a good margin. Hurting plenty.

Thursday 070329
For time:
50 Box jump, 24 inch box (18 inch 3 stairs) 3:18
50 Jumping pull-ups 3:56 ~ 9:59
50 Kettlebell swings, 1 pood 10:22 ~ 14:09
Walking Lunge, 50 steps 14:45 ~ 17:24
50 Knees to elbows (4 KtoE else situps 18:00 ~ 20:10)
50 Push press, 45 pounds 22:00 ~ 24:49
50 Back extensions (supermans) 25:40 ~ 28:00
50 Wall ball shots, 20 pound ball (soccerball 28:40 ~ 31:56)
50 Burpees (ouch, almost pukie @ 35 reps) 33:15 ~ 40:38
50 Double unders (single unders X 2) 42:46 ~ 44:38

Got rear-ended today, no injuries on either end though, thank God. After doing the Filthy Fifty, I actually feel like I survived an auto-accident ;)
bwt-145
cfwux3

7kg (15.4lb) Wallball
Everything else as rx'd

30:55 PR!
Beat last time by more than 3 minutes. 3, 2, 1, GO!

Bingo, that was a hilarious post earlier!

26 YOF/123#/5'7"
50:20
As rx'ed with the following exceptions:

25# DB swings instead of KB
10# Wallballs (heaviest ball they had)
100 single unders

*The burpees severely slow me down every time*

Really, really ANNOYED at what happened today.

I was absolutely on track for a strong PR, probably in the 30-and-change range, but for some reason I could ABSOLUTELY NOT DO DOUBLE-UNDERS. I could only squeak out singles before tripping over the rope. It was one I borrowed from the gym so that may have had something to do with it (it was too short). But it KILLED my time. 35.37. I have done 20 in a row with a 20-lb weight vest before. Very mad.

Tariq

I have thought about and be reminded all day (soreness), TFGB beats F50's. Pukie was knocking for both but TFGB wasted me.

DID NOT FINISH

sub'd 35lb DB swing for KB swing
sub'd 2 x 20lb DB Thrusters for WallBall - these were awful...
sub'd 50 pushups for Burpees

stopped here
32:02

Hey-

Highland practice: stones, weights & tire throws

WOD: Filthy Fifty - 41:41

Threw 28lb for 50ft tonight - very good early outdoor season weight for distance throw. Stones were very good too.

-K

Been doing the WOD for the last 2 weeks. Being sore all the time is really not that bad :)

m/160/48

50 Box jumps
50 jumping pull ups (break after every 10)
50 poods (dumbbell sub)
50 Walking lunges
50 Knees to elbows
50 push presses
50 Back extensions
50 Wall ball shots (10lbs)
50 burpees
subbed 50 knees to elbows for double unders

25 minutes.

55 y.o. 155lb 5'10
As rx'd 38:11. Not too good.

27:08

21yom 165lb

had to sub some stuff

20lb dumbbell for kettlebell
12lb wallball
situps for knees to elbows (i had just done knees to elbows the day before and was still really sore)
100 rope jumps for 50 double unders

also, every set broken.

49:27

25 y.o 182lb. 6'1"

As Rx'd 30:25

First Filthy Fifty. Thoroughly enjoyed it!

35:19 (1:23 slower than last time, burpees took 8 minutes)
Just happy to finish today.

I always sub double unders with tuck jumps.

My history with the Filthy 50

Dec 4th 2006- 43:06
Jan 22nd 2007- 26:09
March 29th 2007- 22:20

Pretty happy with my improvement over the last 4 months.

2nd filthy 50s

37/female

sub thrusters 25# plate
Sub tuck jumps
35 KTE 15 situps

30:15min

Ditto bingo, Thank you for saying it so well.

Amy

this was a hurt me. both me and my partner were getting green on this one. I ran out of time by the time I got to the double unders. did all other excercises as Rx'd: 45 mins

We're new, so I did "It's just sprinkles" 25 instead.

Steve's subs
Jumping pull-ups - 1/2 bw pullup
Kettlebell swings - 35lb dumbell
Knees to elbows - hanging knee raises
Wall ball shots - 40lb thrusters
Double unders - Fast skipping
16:39

Sarah's subs
Jumping pull-ups - 1/2 bw pullup
Kettlebell swings - 20lb dumbell
Knees to elbows - lying leg raises
Push Press - 30lb
Wall ball shots - 25lb thrusters
Double unders - Fast skipping
32:00

After my burpies I rushed home, still shaking and coughing, took a short shower, and then fell asleep in my bed.

CFU the workout as rx'd 25:00

50 Box jump 18 inches
50 Pull-ups on gravitron assisted
50 Kettle swings 20# dumbell
50 Walking lunges
50 KTE
50 Push press 35#
50 back extensions
50 wall ball 10#
50 burpees
50 double unders

30:33
4 minutes better than last time!!
Burpess last time took 10 minutes...this time 7

49 yy Bwt 110

First WOD...subbed jump and tucks for double unders.

29:54

30 yo; 185 lbs; 6'3"

BW 59kg

50 Box jump ~20"
50 JPUs
50 DB swings 15kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press 15kg
50 Back extensions
50 DB thrusters 7kg (20 reps) 6kg (30 reps)
50 Burpees
50 tuck jumps

about 50:00

sore from tabata FGB

CFWU X 3, 15 reps

Heaviest ball for wall throws was 12 lbs

51 minutes

I don't know where the time went.

20.17
8kg Wall Ball
every thing else as Rxed
Burpees all with jump and clap

i started off pretty good, but the burpees made me dizzy. this was my first time doing it took about 50 mins.

I did tabata FGB about two hours ago in boots and utes after a B&U track workout, so this is gonna be a fun one tonight. i hope i dont hurt myself. here we go! be back in a bit!

In a word, "owie" :P

Took about 35 minutes, subbed the wall balls with 45# thrusters, and the Double-unders with those jumps where you pull your legs up as high as you can . . . I forget what they're called. Anyway, I almost puked on them, but I kept it down :)

Nice workout.

40:20
Taking a week off from everything and eating what I please really hurts the effort=(

Great times AFT, OPT, Speal!!
Welcome back Kate!!!

22yom/185lb, 23yom/160lb

57m for both of us, <1 week doing CF. Oh Boy@!

first time doing everyting as rx'd, instead of box used bench but was 24 in. I made my own wall ball with b-ball and sand and it worked fine. Total cost $16; $7 for ball and $9 for silicone sealant and duct tape. What a great work out; it's not my first time but everytime I do this one I feel better and improve my time. Thanks as always to everyone at HQ and Coach.
36:27

28/F/105#

For time:
50 Box jump, 24 inch box (20")
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (30# db)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds (40#)
50 Back extensions
50 Wall ball shots, 20 pound ball (12#)
50 Burpees
50 Double unders

30:16

3 min slower then last time, but higher box jumps, and 5# heavier on DB swings, 10# heavier on push presses.

finished up with 4x8
bench press
weighted pull-ups

I'm fried.

51:08

For time:
50 Box jump, 22 inch box
50 Jumping pull-ups to bar 2" above head
50 Dumbbell swings, 36 pounds
Walking Lunge, 50 steps
50 Knees to elbows with knees bent
50 Push press, 47 pounds
50 Back extensions
50 Wall ball shots to 9’ air target, 23 pound ball
50 Burpees with push-up, jump and overhead clap
100 Single unders

I'm hoping my numbers jump like #293's!!!

26yom 6'5" 210lbs (probably 208 tomorrow!)

42:50 Min

Sub 2 15# db's for kettle ball (25@30lbs 25@15)
Sub 2 15# db's for wall ball (25@30lbs 25@15)
Imaginary Jump Rope

Great workout (even better for me than TFBG and I thought that was the best workout I've ever had)

subbed:
1.5 pood kettlebell
10 knee2elbow + 40 GHD situps
1000m row for double unders

Time = 47:30
(That includes almost 9 mins. for the burpees)

Mike Donnelly

27:44

ouchie

N: As Rx'd 25:53 (pr)
J: 26" box jump 24:12

Still sick, but tired of sitting at home and waiting to feel better. When i think about the men and women protecting our freedoms around the world, I feel a little ridiculous talking about a little soar throat and a cough.

As rx'd - 35:30 (but could only do 20 burpees; felt light-headed and didn't want to pass out)

Form was good, but had to break up most sets.

I would echo #93 (Bingo). God Bless You All. No matter what you may read/see in the news, we DO NOT take what you do for granted.

PR 25:15, broken sets but no cheating.

CrossFit is the the new opiate of the masses

Completed a personal best on this one but the sub might be the reason for it. I did not have a 25 lb med ball so I had to use a 25lb DB and didnt really throw it more than a few inches out of my hands. Aside from that I did everything as Rx'd.

19:37

Felt good to break the 20 min mark either way.

bw: 185

Subbed 45# good mornings: 30:53.

44:01
sub's: knee pu's on burpee's(bad shoulder)
10# wallball
150 singles jump rope
Morning:
C2 row 6K-- 24:40

Damn...thought I had a decent time...then realized I left out knees to elbows.

I clocked in at 21:50.

May try this again next rest day.

32.47 just getting back into crossfit. If feels great to be back.

Anyone in the Harrisburg PA area. Shoot me an email.

Wow, what a great workout. Had a miserably long day at work today and decided about 9pm tonight to rush off to the gym and get this done before it closed. I'm new to CF (this is my first week), and I chopped the workout to 25 reps, as Rx'd. Been lifting weights and playing soccer forever, and I can tell this is going to bring my fitness to a place I've never imagined...

Age: 28
Wt. 225lbs
6'2"

Today's WOD (puny 25 reps sub per exercise): 16:38

Wow, what a great workout. Had a miserably long day at work today and decided about 9pm tonight to rush off to the gym and get this done before it closed. I'm new to CF (this is my first week), and I chopped the workout to 25 reps, as Rx'd. Been lifting weights and playing soccer forever, and I can tell this is going to bring my fitness to a place I've never imagined...

Age: 28
Wt. 225lbs
6'2"

Today's WOD (puny 25 reps sub per exercise): 16:38

Last time:

50 box jumps (3 stairs)
20 jumping pull-ups + 30 assisted pull-ups (-100)
50 35-pound dumbbell swings
50 walking lunges
25 ab crunches (100 pounds) + 25 ab crunches (80 pounds)
50 push presses (45 pounds)
50 back extensions (90 pounds)
50 wall balls (8-pound ball)
zero burpees
50 double-unders

46:39

This time:

30 box jumps (3 stairs) (not horrible)
30 assisted pull-ups (-100) (not good)
30 35-pound dumbbell swings (3x10, pretty quick)
30 walking lunges (easiest)
30 push presses, 45 pounds (sets of 22 & 8)
30 back extensions (10, 8, 6, 6)
30 wall balls (12-pound ball) (10, 10, 10)
30 burpees (slow, awful, horrible)
30 double-unders (getting better, 11-9-10 -- absolutely nothing drives up my heart rate like double-unders. Not sprints, not even uphill sprints.)
30 ab crunches (machine, 100 pounds)

34 minutes

Yesterday: Track workout
1x1 mile, 1min rest= 7:30
2x800m, 1:30rest= 3:42, 3:37
3x400m, 1:30rest= 1:38, 1:42, 1:45
4x200m, 2:00rest= .43, .45, .45, .43
5x100m, 2:00 rest= .19, .18, .18, .17, .18

Today- rested. Tomorrow, the filthy fifty :)
Erin

23:43 But had to run a call in the middle of the work out.

Congrats Nicole!

48 yr/old 200lbs [pre workout]

38:37 a PR by over a minute
AND i finaly did it as RXed.

burpees still take 10 minutes but now i'm doing 10 at a time, last time it was 5.

i may suck: but i suck less and less each and every day!

any chance tomorrow is a bonus rest day?
i didn't think so...

ratt

28/F/160#

I did the Brand X puppy modification with subs as needed to compensate for lack of equipment.

CFWU x 3 minus the tough pushing and pulling stuff. I did dog series instead.

20 jumps on a step with 3 risers (~10")
6, 4, 3 jumping chin-ups (forearms were hollering uncle)
10, 10 DB swings 25#
Walking lunge 20 steps
20 sit-ups
13, 7 push presses 45#
20 good mornings 15#
15, 5 DB thrusters 12#
7, 7, 6 burpees (I stink at these)
20 rope jumps (got tripped up maybe 3 times)
3, 2, 2 jumping chin-ups

Total: 30:00, including time spent going between stations

I may have overdone the chins this time, but I really wanted to see if I could complete all 20. That's a PR for most chins in the course of a workout. I began icing my forearms as soon as I got home, and they mainly feel tired now. They may have just been cramping up.

I was pleasantly surprised by the rope jumping. I was never any good at jumping rope as a kid, and I tried it a while back and felt like a major klutz. This time, when I got going, the jumping felt smooth and coordinated.

Burpees are one of my worst exercises. I never really worked at them, so I chalk my clumsiness up to beginners' inefficiency. It'll be a happy day when I can adeptly crank them out.

played basketball tonight for an hour, + cfwu x2
looks like i'll be doing this tomorrow, maybe + tomorrow's WOD depending what it is. looking forward to it.

as rx'ed

20:11

toughest workout in a good while.

well that was fun.

21 yo M, 175#

didnt even bother timing, broke down everything except for the box jumps, pushpress and my tuck jumps that i subd for DUs. also subd 25# DB thrusters for wallballs. ok time for bed now.

37/M/190-=Syracuse NY

As Rx'd: 25:18 (pr by almost 4 minutes..managed to crank out several double-digit consecutive double-unders, which helped immensely).

subbed 200 jump ropes for the double unders.
26yrs/m/175
28:40

32.38 as rxed
(6 minutes faster than last time!)

49:05. All as rx'd with the exception of 20 knee lifts subbed for last 20 knees to elbows and 15# medicine ball. Was sick after my 30 knees to elbows. First time actually able to do double unders.

35:00

50 Box jump, 18" bench
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball 8' target
50 Burpees
50 Double unders

55/172
14:52-as rx'd

scaled reps for this one to 30

knees as high as i could on KTE
i don't think burpees will ever feel easier
all double unders were done one at a time, slow and painful
finished off with 30 single unders

27:05

last time i did this, in september '06 i subbed sit ups for KTE, no burpees, and single unders and it took over 30 minutes...

35 YOM, 205 lbs, Xfit for 15 months

When I first did the Filthy 50, I couldn't finish and quit after ~1 hr. at about burpee number 20.

Gradually worked down below 40 minutes as prescribed.

In January, I managed a 6 minute improvement, going from 37:xx to 31:4x

This time, I took another 4 minutes off:

27:48

Subs: 45lb thruster with an Oly bar
Tuck jumps for double unders

Had a close encounter with Pukie's younger brothers, Severely Urpy and Retchy after the tuck jumps. Sat down and just stared off into space for a while after that.

42 and some change as rx'd...

37:20

Used a 45# kettlebell for the swings.
About 3 min slower than last time. Hit the wall harder than usual today on the burpees. Double unders are still terrible and add a few min. to the time.

M/6'2"/198lbs/29yo

35 lb plate for KB swings
45 lb good mornings for back exts.

32:08

I just realized that I subbed thrusters for push press. Nothing like accidently making an already hard workout even harder. No wonder I puked.

Get some!

20 y/o 165 lb

34:40

First time with this one, definately felt the burpees. Had to run around a lot. Much room for improvement.

as rx'd

20:15
Burpees burnt me

F/30/170
Time:58.19.73
does not included burpees and double-unders, The gym was closing. Thank you DJ, Cole, and Tressa on the help with this one.

WOW 61:20

30yom / 176
Out of town on business. Went to nearby park and did a scaled Cindy on the fitness trail.

31:45 as rx'd except goofed up and swapped the double-unders and burpees. Only fitting that burpess finished off the WOD and me simultaneously. Want to break 30:00, but seem stuck in the low 30's. Need to strengthen that wall ball and start linking double-unders.

Thanks, Coach.

subbed tuck jumps for double unders and kipping pullups for jump pullups. I started cramping in my calves so slowed me up but 33:40

42/M/170

As Rx except:
increased KB Swings 1 1/2 pood
incr. Push press 50
sub thrusters (40 lbs) for wall ball

43:26

tough, exposes every weakness, legs and abs ok, deltoids fried

55:10 just got done and pround as hell about it although i have no food left in my stomach its all in tha gym toilet...thanks crossfit !!

My friends thought they were getting used to Crossfit workouts... untill today.
as Rx'd:

Cory- 25:52 (PR by 6min 40sec)
Terry- 31:00 (8# med ball, 20# push press, 10"db swing.
Master Lee- 31:50 (10# med ball)
Nick- 34:39 (10# med ball)

We all need better grip strength for those damn knees to elbows... THEY SUCK!!!

--

I did the thirty:

33:38

--

Got to the burpees at 28:20 and felt light-headed and sick so quit.

34:30 as Rx'd ---Rey
43:40 as Rx'd ---Anthony
Not done yet --- Kennes

Safe home Paul. Thanks for taking care of things over there. And to you and Yours too Kate.

bingo - no one says it better.

As Rx'd: 35:40

@ Brand X tonight

5 rounds
1 hill sprint
10 wall ball 14# (~8' target?)
10 pull ups
10 wall ball 14#
10 pull ups

19:41

That sucked.

As Rx'd: 35:40

Rx'd: 34:00

Subbed 1.5 pood in the swing. I don't own a 1 pood KB. Subbed birch tree-ball for wall-ball, which made catching the rebound a challenge :)

Time = 36:35

18" box jumps
subbed thrusters for WB
Subbed tuck jumps for double unders
subbed good mornings for back extensions
used 30lbs. for push press, thrusters and good mornings

31:02

Age 51, BW 240# "Filthy Fifty"
subbed squat jumps for box jumps, 35# plate used for kb swings, used 35# plate thrusters for wall ball shots ("Y" does not let wall ball shot anywhere but the handball courts and they were in use) and a 1000 meter row for double unders
(otherwise as rx'd) 44:40 (2:30 better than last).
Now I'm torn! The "Filthy Fifty" and "Nasty Girls" have always been my benchmark and then this cycle you throw in "TABATA FGB." Thanks Coach, this is the best fitness site I've encountered.
As for those that worry about their "bench max," mine haven't been affected* since starting CrossFit (Feb. '06) and I haven't had to train the bench to maintain (*even increase my max. bench).

Subbed Tuck Jumps for Double Unders, otherwise as RX'd.

43:49

First time!

31.42

last 30 knees to elbows were more like knees to shoulders...

Skipped wall ball as my gym doesn't allow it.

Male
190lbs
5'10"

Subbed DB squat thrusters with 30lbs for the wall ball shots. Did the "box" jumps on some stairs. Otherwise as Rx'd:

26:30

Damn this was tough and I will definitly feel it for a while.

Only did 25 knees to elbows(first time ever with them)
Only did 25 burpees as I got dizzy and every time I did the push up pukie whispered in my ear
100 jump rope as I'm not all that practiced.
48 minutes and can barely lift my arms over my head.

bw 70kg , age 28yr

scaled to 35 reps each - 24:30 (prev 30min)

15 inch box jump
kipping pullups - 3 sets
20kg DB swing - 2 sets
KTE, toes touching floor - 3 sets
Push press 20kg BB - 2 sets
Back extensions on swiss ball - 1 set
Thrusters 20kg BB - 3 sets
Burpee without pushup - 2 sets
15 inch box jumps

This one is a killer. I did most of this work out in 38:50. I will post alterations due to lack of equipment:
50 Box jump, 24 inch box (might be an inch or two higher)
50 Jumping pull-ups (*my bar is almost full extension, but not quite)
50 Kettlebell swings, 1 pood (*brought kb up to 90 degrees or a little bit more...not sure if you guys do 180)
Walking Lunge, 50 steps
30 Knees to elbows (*gotta work on these)
50 Push press, *35 pound kb
40 supermans and 10 good mornings (or whatever they are called with a 1 pood kb behind my neck)
50 Wall ball shots, (* a bundled up pillow that weighs about 4-5 pounds...no medicine ball yet)
50 Burpees (these were a bitch!)
25 Double unders and 25 singlets+ (gotta work on those doubles)

My roommate decided to join in...he got half-way through and died. He was hacking and it sounded like he puked in his bathroom after I was done.
I believe he said he was blacking out outside and that he thought he developed asthma during the workout. I love this shit...although not when I am doing it. In due time I will have all of the equipment.

first time doing the filthy 50.
as rx'd except: 35-pound dumbbell swings & not coordinated enough for du, just did 100 singles.

36:05

going running this morning was a bad idea.

minus double unders ; I am a quitter

39 min

I think I saw the devil at one point. (He was standing behind me while I did thrusters, next to the Grekk god of smoke, Painocles.)

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
30 Knees to elbows - broken
50 Push press, 45 pounds - 20/20/10
50 Back extensions - pukie almost made a visit
10 Wall ball shots, 20 pound ball

Stoped here and went and lay down like a quivering mess

24 mins - ugh, should have scaled down from start

!!!!!!!!!!!!!!
lunch time WOD- CFWUx2
Filthy 50- 29:32
sub DB swings for KBs; No Med Ball= more DB swings; double-unders all sorts of broken.

#63 Apolloswabbie-
I wish you a never-ending tickle fight. Thanks for "getting it done". Hope to see you continue posting after you've been home awhile and settle in.

2-0 out

22M 195#
this was a killer, scaled back though
35x WOD
Subs(20#'sx2 for thrusters,50 lunges,supermans, 70 tuck jumps)
17:35

44 / 199

24 min w/o DU

subbed 45 # thrusters for wall ball
subbed tuck jumps for DUs
subbed 35# DB swings for KB swings

32.55

Burpees and KTE took about a third of the time. They definitely need some more work.

A day late but got it done.
New mantra: "3,2,1, go!"
37:55 (previous - 40:09)
20 inch box (previous - 16")
45# push press (previous - 32)

32:52
50 20in Box Jumps
50 Jumping pull ups
50 KB Swings 24lb
50 Walking lunges
50 KTE (broken)
50 PP 45lb
50 Back Extensions
50 Wall balls 16lb
50 Burpees (ouch)
50 Double unders

first time filty 30

20:00

M/074/212/43yoa as of today
Birthday celebration started with FF, ~38 mins, 11 better than my first, but subbed tuck jumps again as DU are defeating me; will practice this back home. Waiting for my training partner to finish, I knocked out 10 OVHD squats. Only 10.

Knees to elbows are a particular weakness, but light years better than my first attempts.

John, Bingo, Tom, and Jon H, thanks for your kind words. It's good to hear, but I never forget it, and I have had many of the same feelings you expressed, both before I came over here, and after being here, sitting safely behind the walls at Camp Cupcake while the young ones drive all over Iraq and into harm's way. Most of wish we could do more.

I also don't forget the many of you that are nice to my wife and kids while I'm away, who keep the peace back home so I hardly have to worry for their safety, who drive carefully, who slow down when you see them playing, who teach them in school, and so on.

If there's one thing I could communicate to the folks back home that I don't hear being said, it's the understanding that what you do is what is behind what the troops can do. America is the only nation that can put a force this large, this well equipped, this well trained, this well supported and integrated into the field. It's US productivity and innovation, built on property rights, rule of law and economic liberty that gives us the unique power we have to do right by each other, and by the troops we send into harm's way. You are all doing your part, as your pursue your self interest. There's more to doing your part than sacrifice - to me, that's the true beauty and pure freakin' magic of liberty. The whole world can still get some of that, because of America. That's worth fighting for.

To much to say to finish here. I'll be glad to you join you back there, but feel quite grateful for my chance to have a go at it here.

Bingo, laughed out loud at the comment from the trainer - "he'll get up eventually."

I'm humbled that any of you that can do this in under 30 mins. Awesome.

The count now is five days and a wake up.

30:22 used 12# ball for wallball.

Mike: aprox 31 minutes
Erin aprox 39 minutes
subbed tuck jumps for double unders
7Kg wall ball

26:25....a PR by almost 4 mins....it was my day....subbed tuck jumps for double unders....

50 Box jump, 24 inch box check
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
50 Knees to elbows - subbed 2x100 crunches - pull up bar was in use...
50 Push press, 45 pounds - subbed 25lb db
50 Back extensions check
50 Wall ball shots, subbed 25lb db
50 Burpees made 5, then ran out of juice
50 Double unders 0

40:18

hopefully next time i'll actually be able to finish it, and with 50's instead of mixing 50's and 30's.

35yo, 188 lbs
45:52
I'll take it after a good night of labatt blue and wings.

Jeff-26:15
Charity-29:05
19.5 in. BJ, 25 lb. KB, 35 lb. PP, 16# WB, all DU
we worked on better quality exercises that resulted in slightly worse times.

27yo male 6'4" 215#

First day of Crossfit.

subs(box->bench, kb->db, wb->20#thruster)

67 minutes.

Met another crossfitter in the gym while I was just starting to gasp and weeze. Apparently the db swings stand out, or the look of pain and terror.

subbed: 15.5" bench jumps, 25#DB for KB, 22# PP, 5#DBs thrusters for WBS

37:05

57 M 6'4" 205

First time on the 50s. I didn't think this would be harder than Monday's- very wrong. Ugggh
27 min. Casey

23 yr old M

144#

33:39

33 yrs old male time 26minutes 45 seconds thanks crossfit, it was very hard. juan

This one was torture for me. I've only been doing this stuff for a month and this one was the hardest.
35yom
5'8"
207#

As Rx'd
38:40

I did the first 6 exercises in about 18 minutes. Then I had to stop for about 10 minutes as I was feeling very nauseous. I was able to continue but I paced myself. I am in the Victory base in Baghdad and everyone was looking at me like I had 3 heads. It's hilarious. People are asking about what I'm doing and I'm passing the evil word. Thanks Coach. I'm going to go and crash now.

CFWUx2

50 Benchjumps,
50 Jumping Pullups
50 35# dumbbell swings
50 Walking Lunges
50 knees to elbows
50 push presses, 45#
50 wall ball
50 burpees
50 tuck jumps

42 minutes

31 yrs Male 185
CrossFit NOOB first time out
32 Minutes but I cheated... sort of
no warm-up and had to super-set 25 of first exercise, 25 of next then back to the first (basically 2x25). I got 50... freekin Burpees suck ;-)

42 YOM 165lb

50 box jump
50 gravitron pull ups
50 35# db swings
50 walking lunges
50 knees to elbows (cheating)
50 45# push presses
50 back extensions
50 10# wall ball shots
50 burpees
50 tuck jumps

27:59

30:59

Subbed wall ball for thrusters

That was killer, I don't remember the knees to elbows being that bad before, but I did remember how much the burpees sucked!!!

Broke this into 5 intervals of 10 reps for each exercise. Subbed tuck unders. Did I do this wrong by breaking it up?

32:32

CFWU 1x15, 1x20
For time: 35:50--killed me/broke me/pukie past me
50 Box jump, 24 inch box [used first bleacher
50 Jumping pull-ups [broken but no less then 10]
50 Kettlebell swings, 1 pood [25#db]
Walking Lunge, 50 steps
50 Knees to elbows [broken, 10s]
50 Push press, 45 pounds [broken 25s]
50 Back extensions [missed, crap!]
50 Wall ball shots, 20 pound ball [10#]
50 Burpees [awful--10s until blind]
50 Double unders [200 singles]
Overall--so-so, need to count better

I see why it's the filthy fifty now. This was my first crossfit WOD, I did it today (fri) since I did a 5k yesterday. I subbed tuck jumps for double unders. The pukees were the worst...oh I mean burpees...
Thanks for putting this up guys, good stuff...39:10 mostly because of the burpees ;)

Are the burpees done with a push up and a jump in this workout?

BW 128? CFWU mixed, not x3

50 box jumps 20"
50 jumping pullups
50 DB swing 35#
50 steps walking lunge
50 K to E
50 push press 45#
50 BE
50 wall ball 12#
50 burpees
50 double unders
38:46; better than last time, but 11 sec off my best. However my best was only with hip extensions, not back ext, so I am counting this as a current PR. K to E and burpees killed my time.

Gotta love this stuff. Leaving for Egypt tomorrow on TDY, gonna feel good on the plane! My two other guys are doing in in boots and utes later...I did it as rx'ed.
32:14
I hate knees to elbows

28:57

Subs 10Kg ball
Good Mornign for Ext.
rope rope regular for DU

I took the burbees real slow, but actual did them right. The KTE were another story

47:52
Subbed 17.5Kg DBs for KBs.
Tuck jumps for DUs

34/180
41:43
First time doing this as RX'd (recently figured out how to double unders) with the exception of the 18# medicine ball.

M 20 190lbs
approximately 42 minutes. 45:03 after i Pukie the clown...
50 Box Jumps (20,15,10,5)
50 Jumping pull ups (30,10,10)
50 Kettle Bell Swings 16kg (50)
50 Overhead Lunges #45 Bar (50 steps)
50 Knees to Elbows (15,10,5,5,5,5,5)
50 Push Press #45 Bar (30,20)
50 Back Ext (25,25)
100 Jump Rope (40,30,15,15)
50 Wall Ball #10 Ball @ 12' (15,15,10,10)
50 Burpees (10,10,10,10,10)
Pukie...
Extremely Difficult Workout, Thanks.

44:58
subbed 100 single unders

Kalani Ng
26 y/o Male
197lbs, 5' 9"

Time: 31:30

Stacked 13 45lb plates for the box jump and used a 12lb ball for wall ball other than that as rx'd

Comments:Brought Nick and Keoni, Nick finished 41min. It was Keoni's first crossfit and he had to stop at the burpee's but he did really good for the first time.

"integrity (300)"
25 pull-up
50 DL 135#
50 ring push-up
50 box jump 24"
50 windshield wipers
50 kb clean/press 1 pood
25 pull-ups
15:03

Yesterday did 10,000 lbs c&j 115# x 87 in 11:15

40M/5'8"/180

36:40

good mornings for back extentions

Did the first 5 exercises in 18:54.

As Rx'd
24:25

M/35/190

Substitutions for this workout:
50 Jump Squats, 45 pounds
50 Pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 75 pounds
50 Back extensions
50 Pushups
20 Double unders, 30 regular jumps

37:21

37 yo male - 217 lbs.

34:02. PR by a mile...at least 3:30 better, and over 8 min better than last time.

Is this the Filthy Fifty? I feel dirty anyway!
1st time, 180lbs, 33yo M;
58 min. :(
sub 45 lb. thrusters for wall ball.
Can't wait till next time to see improvement. hopefully...

42" knees to elbows and burpees definately my weakness. Im happy to be done with this one!

Age: 37
B.W: 161
WOD: 42.04 - used 55lb. dumbell on kettle swings
otherwise, as rx'd.

32:33. No subs.

-D.

something around 40 minutes
no cfwu as I commuted to work on my bike today, 25 miles round-trip
subbed lateral hops for box jumps, about 2 feet side to side;
subbed thrusters holding a 35 lb kb for the wall
balls(actually threw it about 3 inches in the air);
subbed tuck jumps for double unders;
subbed good mornings with a 4lb bar for back extensions

virtually everything was broken into at least 3-5 sets

did 25 of everything... half a filthy fifty!! still kicked my butt... wish I never left the fold as it is so hard to get that fitness back.. anyhoo.. 23 minutes

Great video Tony. Really enjoying them!

23/m/175#

Filthy Fifty.. - 25 back extensions.

Jumping pullups were segmented much more than I anticipated.

~35 min.

21:09
modified knees to elbows
push press 65lbs

Time 24:30
Ran out of time after the extensions did not do wall ball, burpees, or double unders...next time

500m row = 1:53.6

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Dumbbell swings, 35#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Thrusters, 2x20# dumbbells
50 Burpees
50 Double unders

Total time = 37:27 (PR by 4:20!)

10 lb ball for wall balls- heaviest we had, everything else as Rx'd-

41:31

PPD Results:

Matt M (bw 167lbs):

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (Spread between above items)
0 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Jan 21, 2007 results: 40:17
Todays: 37:27 with 25 extra back extensions!

Goal for next time still: 35:00, maybe add wall balls to!

33:02

KTE Jumping

16# WallBall

M/43/6'1"/205

Sub'd 35 lb dbl swing for 1.0 pood kettlebell
Sub'd thrusters with pair 20 lb dbls for wallball
Sub'd jump tucks for double unders

31:54

M/41/175

Used 15lb wall ball
Second step - box jumps
Tuck jumps for DUs

29:19 (28:55 last)

TSCHANZY 45 YOM 175 LBS 5'9"

AS RXED, OUCH!

34:59

35:35

37yo 168lbs.

As rx'd. Sub'd 60x 30#dumbell swings for kettlebell, also had to use 7 kg ball for wall-ball.

33:56, beat my last time by 2 minutes.

34:57

this was going really well until i got to the box jumps

did box jumps starting in the up position
jumping pullups not from a hanging position
35lb dumbbell
k2e: broken into sets the last one of 3
7kg wall ball in the dark (hit my face 2x)
burpies in sets of 5 except last of 10
notional jump rope

felt reasonably well thru out.
doc pallis left his purse in the gym so i had to bring it back to him.

I blew a blood vessel in my eye doing the burpees, but I finished them!

32:54, 27 knees to elbows, 45 weight plate for KB, tuck jumps for double unders

I blew a blood vessel in my eye doing the burpees, but I finished them!

oh yeah 27:21

Jen: 20" box, 8KG KB, 2mins of Dead Hang for KTE, 14# Ball to 9' 25 reps 17:10

Paul Rx 35:49

Jaimie" 20" Box, 40 Jumping Pullups, Knees to 90, 9' wallball, 30 Burpees, 100 Singles 47:47

Sub'd 10# wall ball. First time with a high enough pull up bar to do real KTE and jumping pulls. Much harder!
46:00

52:59--quit after 25 single jump ropes due to calf cramps vs 54:44 on 12/4/06 vs 1:05 on 3/18/06. used 35-lb db for kb swings and did 200 single unders vs 58 mins w/o jump rope 1/29/06 and 1:02 on 6/19/05. burpees hurt. 10 min ellip wu 16/16. hr avg 136, hr max 164.

74:00!!!!

This kicked my butt. I subbed 40lb thrusters for the ball throw, and 100 jump ropes for the double unders, and even though I took forever, I'm glad I was able to finish. I started to hit the wall at the thrusters. Burpees killed me.

155 M/30

Anyone have my time beat? I doubt it. I'm the longest!

2 days and 13 hrs. As rx'd. Rock on!!

did this at the station with a bunch of the guys
box a few inches low
sub'd supermans for back extensions
sub'd ball slams for double unders
24:45
then 50 anchored sit-ups 27:05

40/162
as rx'd:
34.27

Modification

18 lbs ball instead of 20

First workout back after spring break with the kids and it shows.

42:33

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

*+ an extra 50 situps

time of 28:50
compare with 31:00 on January 22
about 34:00 in december
and about 38:00 in september

30:11
Subbed 45# good-morning for back ext.

Anthony (BW=180)
Note: as rx'd, but 50% volume
Time: 11:23

Jodi (BW=103)
Note: as rx'd, but 50% volume
Time: 13:48

Age - 32
Ht - 68"
Wt - 210# (14.7%)

CFWU - 3 rnds of Samson, Ovrhd Squats, 150 jmp ropes, 400m run
Rest - 10:00

50 20" Box jump - 2:28
50 Jumping pull-ups - 4:20
40 55# dumbbell swings - 4:01
40 Walking Lunge steps - 2:01
20 Knees to elbows, 40 sit-ups -5:59
40 45# Push press - 3:24
40 Back extensions - 3:18
40 Wall ball shots, 15# 13' - 3:04
40 Burpees - 7:35
40 Double unders - 4:52

Total - 41:08

Tried it as Rx'd, then switched to 40 reps after second exercise. For K2E, decided to double remaining reps w/ sit-ups. Burpees were big improvement on last time (4 minutes less).

From now on, I will do set number of reps w/ 10 second rest. This felt like the Met-Con equivalent of a 10k run.

*********************

Jan 21, 2007

Wt - 230 (22%)

WOD - BrandX Pack 35 reps w/ following subs - 40# dmbell swing, sit-ups, 15# 12' wallball, regular jumprope.

Total - 35:00

*******************************

December 4, 2006

Wt: 230 (22%)

WOD - BrandX Pack using 35 reps and following subs: 20" box jumps, 40# dmbell swing, Sit-ups, DNC Burpees or Double unders.

Total - 23:02

********************************

Sept. 10, 2006

BW: 230 (22%)

BrandX puppy "dirty twenty": 30# dumbbells sub for medicine ball, 25# dumbbell swing. DNC burpees.

16:02 minutes

Subs:

-23 inch jumps (stack of concrete blocks)
-17kg dumbell swings
-slight kip on about half of the KTEs
-20kg good mornings for back extensions
-tuck jumps for double unders

Time: 35:49

burpees, KTEs and WBs hoovered up most of the time.

Quite pleased with this, seeing as last time I did this workout it was more of a "slightly sullied 25" with much more generous subs and it took me over 45 minutes.

Let's see if I can get 30:00 next time.

forgot my time but it was horrible

M/35/148#

First Crossfit post, but have been doing this for 3 months and noticing fantastic results.

First Filthy Fifties, and it kicked my butt.

Time: 40:04

Subs:
35# dumbbells for 1 pood kettlebell
Tuck jumps for double unders

Burpees was brutal at end

At work, completed 3/31 WOD and finished off with 1/2 of this WOD.

25 of each. No time. Slow and steady.

First time on the "50"!! Only sub was a 40# db for Kettle Swing & 15# med. ball @ 10 feet. Loved it, lunges could have been longer (Maybe 50 pairs instead of 50 total)

Time = 46.32 (Good for first time?)

Oh, how I love this one. Few days late.

Run 1/2 mi to playground.
50 2' jumps off bench.
50 jumping pu on swingset.
Run 1/2 mi back home.
Swings with 25lb dumbbell.
Rest as rx'd.

41:28 including transit to/from playground.

27 yom, 5'10", 185lbs.
Time: 28:40
First Time doing this workout. Felt kind of like the Darby Queen during Best Ranger Competition Training last year.
Subbed jumping over 12 in raised bar back and forth with imitation jrope swing 50 times for double unders.
Got to burpees at 19:40 and spent almost 7 minutes doing 5 sets of 10 resting almost a minute between. Utter Pain!

03/31

49:07

modifications-
only had 10lb medicine ball

did 10 knees to elbows then 40 straight leg raises

35:15

Subbed 35# db for kettleball.
Used 10# medicin ball (as heaviest available).

Last time was: 46:05.

165# male; 5'9", 28yr

wup 10,8,6 pullups; B135,185,225;Legpress 90,180,270 + jog

~40min: only listed modified
35lb swing (2 sets)
40 Jpullups 6 reg
100 lunges total
20lb ball squat+throw up
13 Burpees 10 Hpushups 25Pushup
16 dbleunder

did 25 of each because of time contraints
18:36

Did this workout on Friday and still paying for it!! Unable to do double unders so did the recommended substitution in the faq and subbed 30lb db for kettlebell. Burpees at the end nearly killed me!

Time was 29:30.

125# female; 37yr (be 38 in 3 weeks!)

45/230

39:59 as rx'd.

Previous best was 43:22, back in December. Last outing was DNF.

35:37!! with mods
box jump - 18" box
used 35# DB for KB swings
Did thrusters with 2-20# DBs instead of wall ball
only 25 burpees (I am ashamed)

Notes: First time I remember doing this WOD...perhaps I am suppressing past, painful memories? KTE were the killers taking almost 8 minutes. Jumping pullups and "wall ball"/thrusters were next at about 4.5 minutes. Burpees were at 3.5 minutes for only 25 reps...pretty pathetic. Performed on Friday 070330...I was fasting before the WOD, perhaps this was a contributor to this terrible time.

Filthy 50 is the unofficial name of this WOD? How about the name, "Crossfit 500"?

Subbed 35lb dumbell for 1 pod, 20lb for wall ball and tuck jumps for duble under
30:27 last time 35:14

Forgot 1 hour of yoga before WOD

34:46

50 jump over bench
50 35lb db swing
50 jpu
50 walking lunge
50 tuck jump vs. k to e
50 push press 45lb
50 good morning 45lb - forgot!
50 20lb DB thruster
50 burpees
50 du

37:40 as rx'd with exception of 12# wall ball due to sore shoulder.

25's last time - 20:54

30's this time - 22:32

35's next time

Team Lakeland

Neil: 28:46
35 Box jump, 16 inch box
35 Kipping pull-ups
35 Kettlebell swings, 24Kg (russian style)
Walking Lunge, 35 steps
35 Knnees to elbows
35 Shoulder Press, 45 pounds
35 Back extensions
35 Wall ball shots, 20 pound ball
35 Burpees
35 Standard Jump Rope Jumps

James
35 Box jump, 18 inch box
35 Jumping pull-ups
35 Kettlebell swings, Not sure the poundage (russian style)
Walking Lunge, 35 steps
35 Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Db Thrusters 20lbs
35 Burpees
35 Standard Jump Rope Jumps

21:something.

Puppy Scale from Brand X Martial Arts

For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 25 lb
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 30 pounds
20 Back extensions
20 Wall ball shots, 12 pound ball
20 Burpees
20 Standard Jump Rope Jumps

18:44

Seems like the right intensity. Broken sets on jumping pull ups, walking lunges, burpees.

33 / 228#

35:35

Subbed 50 extra box jumps for double unders...jumping pull-ups.

Last time: 34:45

38:20

m 34 bw 161

Done at 86th street NYSC. Black box for jumping pull ups. Bench Press Bench for box jumps. 7 kg ball for wall ball.

During push press- dropped the 45 lb bar on my left foot. Minus 90 seconds to recover from this injury, but kept going.
Minus 90 seconds to transfer from upstairs exercises to downstairs ones.

Total net time-- 25:14. Last time around 31 minutes, so making progress.

36/M/196

CFWUx2

39:55 with the following subs:
40lb push press (preset BB), subbed 10 double unders + 50 singles ( still working on the doubles)

First time doing this routine - I am a little dissappointed in myself, but there's always next time.

27 min. forgot kettle swings and subbed sit ups for those. beat best time by 2 minutes.

Did this on 4/3 after the clean & jerk WoD (and one day after "Angie" - doh!)

As rx'd - 34:07. PR by 2 mins, I think. Subbed 35 lb db for kb. Box jump aboout 21-22".

Box jumps - 1:45
JPU's - 1:30
kb swings - 2:28
lunges - 1:24
KTE - 5:17
push press - 1:40
BE's - 3:55
wall ball - 3:44
burpees - 7:21
double unders - 5:03
34:07 total.

As Rxd
55# Push Press
39:00

age 35
bw 181

Didn't have time for filthy fifties, did tasty twenty-fives instead. 18:56

Gassed out at 24:02 DNF
No burpees and no wall ball. Been slacking on the metcon workouts for a few weeks now and it really showed up here tonight. This workout dogs my existence everytime it shows up, but tonight was the worst.

40:50
wu=11 min moderate stairs
sub 35# db for KB, all else as rx
burpees kill me...

***********************

48:10

225/42

Burpees and Knees to elbows were big chunks of time. Sub'd Dbl Un with fax w/out rope/.

Hurrah for the Filthies!!!

Knocked a minute off my time. 31:26

subbed 10# wall ball & jump rope for double unders. still too uncoordinated for double unders...

39:04

32:52

(best time: ~32:25)

subbed tuck jumps

26:36

1st time to finish this entire workout

6'2" 188

21:29

Home version

50:

Depth jumps
Ring Pull-ups
35# DB swings
Lunge
Knee to Elbow (top portion only, not enough room for full extension)
Push Press
Superman
wall ball to cellar ceiling
Sprawl (no jump)
tuck jumps

39:02

40/6/189
burgenor wu
For time:
50 Box jump, 12 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35db
Walking Lunge, 50 steps
50 Knees to elbows on ground
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 pushups
50 Double unders
35:49

37-38 min

Legs sore from kite trip

sub'd:
kipping PU for jumping PU
tuck jumps for double unders

33.48

as rx'd apart from:
18" box jump; 15kg dumbell swings; 15kg dumbell push press; 10kg wall ball

I'd love to do 50, but don't have time in the morning to do a workout this long.
So...did 25 of everything except for 10 Burpees.
Did the suggested sub for wall balls and Kettlebells. Did jumps for double unders.
About 25 minutes

m/ 29 yoa/ 6'2"/ 255 lbs

Subbed the following:
-55 lbs DB For KB swing
-45 lbs Goodmorning for Back Extensions
-45 lbs BB Thrusters for Wall Ball

Time: 42:28. Over 10:00 off of last time with this WOD! Very pleased with the progress. Burpees are still the hardest but I was able to break them into ony 4 sets this time around which was huge for me.

~50m IIRC??

44, 5'11", 204lbs
34:33 (pr)
-sub 35 reps for 50 reps on all exercises
-broken sets on everything
-alternated one or two sets of 5 knees-to-elbows and burpees between other exercises but knees touched elbows every rep and burpee jumps were straight and high
-sub 14lb wallball(heaviest sit up ball at gym) at 12ft target
-sub 4x single unders @ 3 sets; no way to do double unders with a crappy, light rope

these long metcon workouts are the most difficult for me; first time to make it through all exercises at any # of reps in under 40 minutes; will try to sub 40 reps for 50 next time and maybe without alternating sets...knees-to-elbows and burpees are the worst.

Pretty good form on all / 1:00:37 / shooting for under one hour...came up short....Burpees kill my time!

As Rx'd except bench jumps sub for box jumps, 10 lb wall ball for 20lb, tuck jumps for du

40:02

As Rx'd except bench jumps sub for box jumps, 10 lb wall ball for 20lb, tuck jumps for du

40:02

29yo M/6'4"/211#

Only sub was 40lb DB for swings & 55lb BB for Push Press. Everything else as Rx!!! Still cut 9 whole minutes off of my previous best time.

37:47

31yo F/5'11"/156#

As Rx, pretty easy!!

38:30

Back off 10 days leave

CFWU x1 5 mins eliptical
30 reps of all 24:34
Run 1 mile
Power V-ups 10 reps X3 (95#, then 65#x2)

I really suck at double unders

No seriously.

48:00 burpees were the killer. Did 30 , then the double unders, then 20 more. Could NOT do 50 in a row.

40:00 burpees were the killer. Did 30 , then the double unders, then 20 more. Could NOT do 50 in a row.

33:46.
sub box jump for bench jump, wall ball -10 pounds and double unders for regular jump rope. My best continuous time with little breaks. This one beat me up, but I made it.

getting ready to say as rx., then saw lunges when reading some of the comments. ooooohhh Shite, when I was writing down the w/o I was in a hurry, and left off the lunges.
It still took me 41:01. my double unders suck!
Beaver Dam u guys are good. I'm still a warrior, trying to be the toughest.
I'm gonna get at this again next week.

Just started doing the WOD's. Our SWAT guys do it all the time and since I've got tryouts coming up, "when in Rome.." The filthy 50 was a butt kicket. 5 sets at 10 reps each non-stop!

Male 25 170#

Did 50's as Rx'd @ 29.49

Messed me up lol

29:47 hurt like hell thanks t-bomb

Injured / 50:15
Did all exercises as close as possible to intention...

Last time:
Pretty good form on all / 1:00:37 / shooting for under one hour...came up short....Burpees kill my time!

Comment #500 - Posted by: EdC at April 23, 2007 03:18 PM